Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:38
Exercise 9
The Goalkeeper
Move your arms like a goalkeeper saving a ball, to loosen up your shoulders and arms while standing.
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Hands and wrists
Opening a jar, doing up a button, holding a walking stick or the handrail: it all goes through the hands. Gentle mobility and strength for hands and wrists, seated at the table.
Videos for this goal
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:58Exercise 18
Toning Your Fists
Opening, closing, spreading and rotating your fists with your arms raised to give strength to your hands and wrists.
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Level 2 · Holding a chair— Standing, holding on to a firm chairDuration: 0:39Exercise 21
Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:18Exercise 23
Alternating forearm raises
Lifting your forearms one at a time to strengthen your arms and wrists.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:16Exercise 24
Both forearms up together
Lift both forearms at once to strengthen your arms and wrists.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:14Exercise 25
Side raises with weights
Raising and lowering your arms out to the sides with weights to strengthen your shoulders and arms.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:20Exercise 26
Alternating arm raises
Raising and lowering your arms one at a time, following a gentle rhythm, to keep your shoulders and arms moving freely.
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