Push against the wall
Push-ups against the wall are a simple but effective exercise to strengthen the triceps, and at the same time, affect the chest, shoulder and abdominal muscles. This movement helps mobilize multiple muscle groups at the same time, supporting improving the strength of the upper body in daily activities.
Stand face down against a solid wall. Place both arms slightly wider than your shoulders. Step back to create body tilt. Bend your elbows, lower your chest towards the wall. Push yourself back to your starting position. Do 12 - 15 times.
Stretching resistance rope
Stretching exercises with resistance bands not only help firm the arms but also strengthen the back and upper back muscles, contributing to improving posture and reducing hunched shoulders.
Hold the resistance band across your shoulders. Hold both hands almost straight. Pull both ends of the band to both sides. Tighten both shoulders when pulling. Slowly return to the starting position. Do 15 repetitions.
Push the resistance rope over the head
Pushing over the head with a resistance band helps strengthen shoulder muscles, triceps, while activating abdominal and upper back muscles to keep the body stable. The resistance band creates moderate resistance, suitable for the elderly and less pressure on the joints than heavy weights.
Stand in the middle of the resistance rope. Hold both ends of the rope, bring your hand to shoulder level. Push both hands high until almost straightened. Hold for a second in the highest position. Slowly lower your hand to the starting position. Do 10 - 12 times.
