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Step 1
Lie on your stomach and lift your head and shoulders very gently. This exercise doesn't take a major effort, just lift enough so that you feel the stretch. It will help to build strength in the back area.
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Step 2
Continue to lie on your stomach and place a pillow under your torso. Keeping your legs straight and your arms at your sides, lift your feet and head off the floor. Hold for a few seconds, relax a few seconds and repeat. This will build strength and flexibility in your back.
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Step 3
Relax your arms while you sit straight up with your feet flat on the floor. Keep the arms slightly bent and pull your shoulders back until you feel the stretch. This will strengthen your upper back and shoulders.
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Step 4
Sit in a chair with both feet flat on the floor, evenly spaced about the distance of your shoulders. Let your arms hang down by your sides with your palms facing towards your body. Raise both arms to shoulder height, and hold for about a second. Let your arms very slowly drop back down to your sides. Repeat eight to 15 times, rest a few seconds, and repeat. This exercise will strengthen your shoulder muscles.
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Step 5
Strengthen the legs with a simple chair exercise. Extend one leg out in front of you and rest your heel on a chair. Lean towards your foot until you feel the gentle stretch in your legs, then repeat. Do this exercise standing up or seated.
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Step 6
Strengthen your calf and ankle muscle with tiptoe stretches. Hold on to a chair or table and stand up straight. Slowly stand on your tiptoes, as high as possible, and hold the stretch for at least one second. Slowly let your heels drop back to the ground. Repeat 10 to 15 times, and then rest for a few seconds. Start with both legs at the same time, and as you gain strength, alternate legs.
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Step 7
Check the National Institute on Aging's website for an exercise and physical activity guide for senior citizens.
