Things You'll Need:
- Milk jug
- Canned food
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Step 1
Sit on the therapy ball in an upright position with your shoulders back. Bring your chin back so your head is over your shoulders. Relax your hands on your lap with your palms facing up. Place your feet on the floor pointed forward, and bend your knees at a 90-degree angle.
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Step 2
Warm up by bouncing for 30 seconds while maintaining your posture. Progress to 3 minutes, without losing your posture.
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Step 3
Place your hands on your hips while keeping your shoulders level. Hike your right hip up and then your left hip. Repeat the process, progressing up to 30 repeats.
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Step 4
Bend your elbows and place one hand on your stomach and one hand on your lower back. Rock your hips forward and back. Progress up to 30 repeats.
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Step 1
Fill an empty milk jug with water. Start by filling it a quarter of the way full, and progress as you're able to. Lift the milk jug up to 30 times with your left arm, and repeat the exercise with your right.
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Step 2
Lift small cans of food, and progress to larger cans as your muscles strengthen.
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Step 3
Avoid lifting anything too heavy for you. There should be some effort, but not a struggle.
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Step 1
Stretch each muscle and hold for 10 seconds. Start with your shoulders and work your way down through every muscle group, ending with your feet.
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Step 2
Roll your shoulders back-and-forth slowly. Hold your arms out to the sides and slowly roll them back-and-forth as well. Then, hold on to a counter or table to support yourself and do leg lifts with each leg.
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Step 3
Learn other stretching and strengthening exercises to add variety to your workout routine. Online sources like Health magazine offer videos and directions for several effective exercises.
