Fall Prevention Series – Upper Body Exercises Part II


  By Dr. Harry Papadopoulos Bicep Curl (strengthens upper-arm muscles) Sit in armless chair with your back supported by the back of the chair. Keep your feet flat on the floor even with your shoulders. Hold hand weights straight down at your sides, with palms facing your thighs Breathe out and slowly bend your elbows, lifting the weights toward your chest. Rotate palm to face shoulder while lifting weight.) Hold position for 1 second. Breathe in and slowly lower arms to starting position. Pause. Repeat 10 times Rest for a minute and perform another set of 10 repetitions Triceps Extension (Strengthens muscles at the back of upper arm) Sit in armless chair Stabilize one end of the band in opposite hand with elbow straight. Grasp band with elbow bent. Keep elbow by your side. Breathe out and straighten your elbow, pulling the band backward. Hold steady with opposite hand. Breathe in and slowly return to the starting position. Repeat 10 times Repeat on other arm Rest for a minute and then perform another set of 10 repetitions with each arm. Alternative: Use light wrist weights, keep elbow bent to you side, and follow steps 4-8 Seated Crunches (Strengthens abdomen) Sit with your buttocks toward front of seat. Breathe out and lean back against the chair back. Without using your hands, breathe in and bring your body forward. Slowly lean backward and forward 10 times. Rest for a minute and perform another set of 10 repetitions. For more upper body exercises from Dr. Papadopoulosto to help prevent falls, visit our blog next week. Dr. Harry Papadopoulos is an Associate Professor of Exercise Science at Pacific Lutheran University and a certified Health and Fitness Instructor by the American College of Sports Medicine. His research interests are in fall prevention and physical activity interventions for older adults. You can contact Dr. Papadopoulos at papadoha@plu.edu if you have any questions.