Leisure and Cultural Services Department - Healthy Exercise for All Campaign

Fitness Programmes for Persons with Disability

(B) Muscle Strengthening - about 10 to 15 minutes

Initially, 3-5 times for each movement. Gradually increase to 10-15 times. You can hold a dumbbell of about 1 lb or a plastic soft-drink bottle instead. Keep your breathing smooth and regular when strengthening your muscles.

I. Upper Limbs

Hold a dumbbell in each hand. Raise and straighten your arms horizontally to shoulder level. Then move your arms horizontally to the front of the chest. Return to starting position. Repeat.

Hold a dumbbell in each hand. Arms at the side. Bend your arms towards your shoulders. Return to starting position and repeat.

Hold a dumbbell in each hand. Arms at the side. Raise and straighten your arms horizontally to shoulder level. Return to starting position and repeat.

Hold a dumbbell in each hand. First, lift the dumbbells to shoulder level. Then lift the dumbbells by extending your arms vertically. Return to starting position and repeat.

Use the stronger arm to hold the weaker arm and straighten them upwards as far as possible. Repeat 15 times.

With caretaker's assistance, raise your left arm horizontally to shoulder level. Bend your left forearm at the elbow and extend. Repeat 15 times. Repeat with the right arm.

Lie on the back with knees bent, hold a dumbbell in each hand and straighten your arms. Then raise your arms towards and over your head. Return to starting position and repeat.

II. Trunk

Put your hands gently on the edge of a chair and keep both feet on the floor. Lean forward slightly and lift the hips. Repeat.	Lie on the back with knees bent, lift your head and shoulders, and extend your arms towards the knees. Return to starting position and repeat.	Lie on the back with knees bent, lift the hips from the bed surface, until the hips and the thighs are in a line. Return to starting position and repeat.

III. Lower Limbs

Sit on a chair, lift and straighten one leg first, then lower the leg horizontally on the floor. Repeat with the other leg	Sit on a chair and kick a ball towards the wall with alternate legs.

Hold the back of a chair firmly with both hands. Tiptoe with both legs or one leg. Raise your heel(s). Return to starting position and repeat.	Hold the back of a chair firmly with both hands, lift one leg to the side 15 times, repeat with alternate legs.

Left your left leg to 1 feet above the bed, hold for 10 seconds, and lower your leg slowly. Repeat with the other leg.

Lie on the back with both legs completely extended. Raise left leg with the assistance of your caretaker. Bend your left knee and extend your leg. Repeat 15 times. Then repeat with your right leg.

Previous Page | Next Page

Organized by	Co-organized by


	2003\| Important notices\| Privacy policy	Last revision date: 5 November, 2012