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Stage III: Up And Around
Ernest H. Rosenbaum, MD, Francine Manuel, RPT, Isadora R. Rosenbaum, MA, Arthur F. Cerf, MD, and Jack LaLanne
Demonstrations by Jack LaLanne
Neck
Shoulders
Arms And Chest 		Waist And Abdomen
Buttocks, Legs and Ankles
Circulation Enhancers

Once you start spending the whole day out of bed, walking around the house and resuming your normal daily activities, you are ready for Stage III exercises. These are vigorous exercises, and safety precautions should be observed when using a chair. Take your pulse when you begin and after you finish. It should return to resting pulse within five minutes.

Try to exercise four to five times a week and, as with Stage I and Stage II, begin with three to five repetitions of each exercise and try to work up to ten to twenty repetitions.

Once again, especially with vigorous exercise routines like the following group, proper breathing is very important. Be careful not to hold your breath. Breathe in or blow out during all the exercises.

Neck
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If you have head and neck disease, either omit the following exercises or check them with your physician before attempting them.

Up-and-Down Chin Touches
1. Standing up, with your arms relaxed at your sides, touch your chin to your chest.
2. Lean your head back.
touch chin to chest lean head back
 
Side-to-Side Head Leans
1. Standing up with your arms relaxed at your sides, lean your head toward your left shoulder.
2. Lean your head toward your right shoulder.
lean head toward the left shoulder lean head toward the right shoulder
 
Head Twists
1. Standing with your arms relaxed at your sides, keeping your body still, twist your head to look over your shoulder.
2. Twist your head back to look over your right shoulder.
demonstartion of twisting the head to look over shoulder demonstartion of twisting the head to look over the other shoulder
 
Head Circles
1. Standing up, arms relaxed at your sides, rotate your head in a circle.
2. Reverse direction.
picture head at the start of rotatation picture head leaning to side for rotatation
picture head leaning back for rotatation picture head leaning to side for rotatation

Shoulders
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Arm Circles
1. Hold your arms out straight to the side, palms down.
2. Keeping your elbows straight, move your arms in small circles toward the front.
3. Reverse direction and make small circles toward the back.
arms held straight out palms down
 
Arm Lifts
1. Standing up, hold your arms straight down at your sides.
2. Keeping your elbows straight, lift your arms up sideways and touch the back of your hands together straight over your head.
3. Keeping your elbows straight, lower your arms to your sides.
picture of arms straight down at sides picture of arms touching over head

Arms And Chest
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Alternate Elbow Bends with Resistance
This exercise strengthens the back and front of your arms.
1. Standing up, hold your arms straight down at your side, palm facing front.
2. Grasp your right wrist with your left hand.
3. Bend your right arm up to your chest while resisting with your left arm.
4. Straighten your right arm.
5. Repeat with your left arm.
standing while grasping right wrist with left hand bending right arm to chest with while resisting with left hand
 
Side-to-Side Arm Resistance
This exercise strengthens your chest muscles.
1. Standing up, bend your elbows and clasp your palms together in front of your chest.
2. Push your left elbow out to the side while resisting with your left arm.
3. Push your right elbow out to the side while resisting with your right arm.
picture of resistance on both sides while clasping hands
 
Chair Push-Ups
1. Sit on the very edge of the chair and stretch your legs out in front of you. Be sure the back of the chair is against a wall so it won't slide out from under you.
2. Grasp the edge of the seat with your hands and lower your buttocks to the floor.
3. Raise your buttocks to the edge of the seat.
sitting on edge of chair legs stretched out grasping the seat with your hands grasping the chair seat with your hands lower buttocks to floor
Remember to breathe in and out rhythmically. Rest after this exercise. Lie on the floor if a bed is not handy and take ten to twenty deep relaxing breaths.

Waist And Abdomen
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Side Stretches
This exercise stretches the waist and spine.
1. Standing up, legs together, bend your left elbow and put your left hand behind your head.
2. Step out to the right and stretch to touch the back of your right knee with your right hand.
3. Stand up straight, pulling your leg in.
4. Repeat on your left side.
right arm touching back of right knee while left arm is held behind the head
 
Knee to Chest
This exercise strengthens the abdomen and stretches the waist.
1. Sit in a chair and stretch your legs out in front of you.
2. Bring your knees alternately to your chest.
3. If you can, bring both knees up to your chest together.
sitting in chair legs stretched out in front sitting in chair one leg stretched out the other bent to chest

Buttocks, Legs and Ankles
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Backward Leg Lifts
This exercise strengthens your buttocks.
1. Standing up, brace yourself against the back of a chair.
2. Lift your legs up backwards alternately, keeping your knees straight.
standing holding chair back holding the chair back lift one leg straight out to the back
 
Leg Lunges
This exercise strengthens your leg muscles.
1. Standing up, hold onto the back of a chair with your left hand to brace yourself.
2. Lunge forward with your left knee.
3. Return to upright.
4. Repeat with your right leg.
standing with hand on chair to brace oneself lunge forward with left knee while bracing oneself by holding onto chair back
 
Heel Lifts
This exercise stretches your calves and Achilles tendons.
1. Place a chair a couple of feet away from you and lean over and hold onto the back of it to brace yourself.
2. Lift your heels.
3. Drop your heels towards the floor.

You may also do this exercise leaning against a wall. Standing on the edge of a thick book will increase the amount of stretch.
 holding onto back of chair lift heels
 
Foot Rolls
This exercise increases ankle mobility.
1. Stand with your feet slightly apart.
2. Bring your knees together by rolling onto the inside of your feet.
3.
standing rolling foot to the inside standing rolling the foot to the inside

Circulation Enhancers
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Vertical Arm Swings
This exercise gets your circulation going.
1. Stand with your feet apart.
2. Clasp your hands together, elbows straight.
3. Swing your arms up and over your head and back down to the floor.

Finish up your exercise session with ten to twenty deep breaths.
 standing holding arms overhead



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