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Sheltering Arms Blog

9 General Strengthening Exercises


Posted on: April 8, 2020 by Jenny Lankford

By: Debbie Marchese, PT, DPT, OCS, Cert. DN.

Many of us are unable to attend routine physical therapy appointments or get in our regular exercises at the gym. Here are nine general strengthening exercises you can do at home so you do not lose the progress you’ve made. Remember, if you have increased pain while performing any of these exercises, please stop.


Sit to Stands
Sit with your hands on your waist. Stand up by tightening your buttock muscles and then slowly sit down. Repeat 10 times.


Shoulder Mobility
Stand facing a wall. ‘Walk’ your fingers up the wall as high as possible without pain. Reverse down in the same way. Repeat 10 times.


Shoulder Swings
Stand leaning on a table with one hand. Let your other arm hang relaxed straight down. Swing your arm to your left and then to your right. Repeat 10 times on each arm.


Shoulder Circles
Stand leaning on a table with one hand. Let your other arm hang relaxed straight down. Swing your arm as if drawing a circle on the floor. Change direction. Repeat 10 times on each arm.


Pinching Shoulder Blades
Stand with arms at sides. Pinch shoulder blades together as shown. Hold for four seconds and repeat 10 times. Do this two times each day.


Chin Tucks
Sitting straight-backed, pull your chin in, keeping your neck and back straight (not tipping your head forward). Hold at the end position and feel the stretch in your neck. Repeat 10 times.


Knee Mobility Exercises
Lying on your back with a firm surface under your foot, bend and straighten your hip and knee by sliding your foot up and down. Repeat 10 times on each leg.


Hip Strengthening Exercises
Lying on your back with knees bent, squeeze your buttocks together and lift your bottom off the floor. Return to starting position. Repeat 10 times.


Knee Exercises
Lying on your back with legs straight, bend your ankles and push your knees down firmly against the bed. Hold five seconds then relax. Repeat 10 times.