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Solution Name:​​ Strength​​ Training Module​​ 

SKU:​​ SEAOTPT

Solution Plan: ​​ 

 

Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular​​ endurance.

Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle​​ strength.

Strength training

Many traditional upper body exercises can be executed from a seated position using dumbbells, resistant bands, or anything that is weighted and fits in your hand, like soup cans.

  • Perform exercises such as shoulder presses, bicep curls, and triceps extensions using heavier weights and more resistance than you would for cardio exercises. Aim for two to three sets of 8 to 12 repetitions for each exercise, adding weight and more exercises as your strength improves.

  • Resistance bands can be attached to furniture, a doorknob, or your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.

  • Individuals may​​ find that using an exercise ball is more comfortable than a weight bench. Or​​ performing​​ simple strength training exercises in a chair.

  • If you opt to invest in home exercise equipment, check the weight guidelines, and if possible, try the equipment out first to make sure it’s a comfortable fit.

  • While strength training at home, it’s important to ensure that you’re maintaining good posture and performing each exercise correctly.

Flexibility exercise

  • If​​ the individual is​​ in a wheelchair or have limited mobility in your legs, stretching throughout the day can help reduce pain and pressure on your muscles that often accompanies sitting for long periods.

  • ​​ Stretching while lying down or practicing yoga or Tai Chi in a chair can also help increase flexibility and improve your range of motion.

  • Gentle yoga or tai chi are great ways to improve flexibility and posture, as well reduce stress and anxiety.

 

 

 

 

 

Required Materials:

Found at home: Soup Cans​​ 

1.Hand Weights:

Description:​​ SPRI Dumbbells Deluxe Vinyl Coated Dumbbell for Strength Training​​ 

Link:​​ https://amzn.to/2Wcmhh5

2.​​ Resistance Bands

Description:​​ Limm Resistance Bands Exercise Loops​​ 

Link:​​ https://amzn.to/3f9E0Pc​​ 

3.Exercise Yoga Ball

Description:​​ URBNFIT Exercise Ball​​ 

Link:​​ https://amzn.to/2KN8WGN

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