First exercise: Wrap an elastic band around your palm between your index finger and thumb. Hold the ends of the tape with your other hand. Stretch the ends of the band until the elbow of that arm is fully extended. The other hand remains at chest height. Repeat 10 times and then do the same on the opposite side.
Exercise for strengthening the muscles of the shoulder girdle with a band: Take an elastic band, turn your palm to your palm and raise your stretched arms at shoulder height. Then stretch the tape as far as you can. Hold for a while and slowly return to the starting position. Repeat 10 times.
Next exercise: From a sitting position on a chair, stretch one leg and then the other at the knee. Hold for six seconds in the fully extended knee position, then return the leg to the starting position. Repeat the exercise 10 times with each leg. You can use weights as an additional load.
Next exercise: From a sitting position on a chair, lift the leg bent at the knee up. Hold for six seconds and then return the leg to the starting position. Do the same with the other leg. Repeat the exercise 10 times. You can use weights for additional load.
Next exercise: In a sitting position on a chair, place the ball between your legs. Squeeze the ball and hold the contraction for six seconds, then relax the muscles. Repeat the exercise 10 times.
Next exercise: Place your hands next to your body and then lift your torso and head, keeping your feet on the floor. Stay in the final position for six seconds and repeat the exercise 10 times.
