You can perform these with exercise bands or light weights. The resistance should be enough that you feel a slight burn in your muscles but not more. If you are using so much resistance that you find yourself using your whole back to pull the band or lift the weight, it is too much. You will know you are using your back and trunk if they move or jerk when you are lifting your arm.
1. Stand with your feet shoulder width apart. Engage your core. Place one end of an exercise band under your right foot and hold the opposite end with your right hand. (If you are using weights, hold the weight in your right hand.) Slowly raise your arm to the side until your arm is level with your shoulder (photo A). Hold for five seconds. Slowly lower your arm. Repeat this 10 times. Do two sets.
2. Repeat the arm raises with your arm raised in front of you (photo B). Be aware of your back. You should be using only your shoulder to raise the band and not leaning backward to raise your arm. Hold five seconds, and lower slowly. Repeat 10 times. Do two sets.
3. Next, place the band under your left foot and continue to hold the band with your right hand. Raise your arm across your body in a V motion until it is parallel with your shoulder (photo C). Hold five seconds, then slowly lower your arm. Repeat 10 times. Do two sets.
4. Repeat these three exercises with the band in your left hand.
Arm raises A
Arm raises B
Arm raises C
External and Internal Rotation
1. For external rotation, place one end of an exercise band around a sturdy object, such as a doorknob, and stand with your left side toward the door. Place the other end of the band in your right hand (photo A).
2. Pull the band away from your body with your elbow against your left side. Repeat this 10 times. Do two sets.
3. For internal rotation, place the band in your right hand and pull it across your body with your right elbow against your right side (photos B and C). Repeat this 10 times. Do two sets.
4. Turn your body so that your right side is toward the door, and repeat with the other arm. Keep your elbows close to your sides.
(rotate arm out-external)
(rotate arm internally across body)
Excerpted from FITNESS AFTER 40: How to Stay Strong at Any Age
by Vonda Wright, M.D., with Ruth Winter, M.S.
© 2009 Vonda Wright and Ruth Winter
Published by AMACOM Books