facebook.com/coachlana This is a basic seated tricep extension and seated row that is great for seniors and beginners.
Please be sure to check with your doctor to make sure these exercises are appropriate for you. I'm not there to monitor you and I don't know your medical history. Workout smart. Be sure to also do a warm up, cool down and stretch as part of a safe workout. Never do any exercise that causes sharp pain.
This exercise requires a chair and some light, easy to grip dumbbells. Be sure to sit with your feet securely planted on the ground, pull your belly button in to have an active contraction in your abdominals to help support your back. Lead with your chest open to keep the spine in good alignment. We slightly hinge forward and use our other arm for support on our thighs, this helps to take stress off the back. The weighted arm hangs by our side and we lift from the elbow for the seated row. With each lift, feel as if you are squeezing between your shoulder blades in your upper back and then gently lower the weights. Never move in a quick ballistic manner. Always move with control. The same goes for the seated tricep extension. Lift the weighted elbow as if you are doing a seated row and then straighten the arm behind, bend the arm back and lower gently. You should feel the muscle behind the upper arm working. Be sure you don't feel tension in your lower back, shoulders or neck.
I hope you enjoy these exercises. Please let me know if you have any questions or have comments.