Table 2

Muscle groups, daily activities and corresponding exercises. Translated and extended from the fit for 100 manual [[66], p. 8].

Muscle group

Motor activity

Corresponding example of daily activity

Corresponding example exercise from the exercise programme

Spinal erector

Trunk erection

Upright posture

To consciously put upright the trunk

Upper back muscles

Trunk erection

Deep respiration

Extend arms toward the ceiling (exercise winner)

Hamstring and glutei muscles

Hip extension

Rising from a chair, walking safely, postural stability

Light squats

Quadriceps and hip flexor muscles

Leg extension and hip flexion, respectively

Rising up, walking, climbing stairs

Extension phase squats (exercise treading water)

Foot flexion, foot extension, calves

Foot and ankle stabilisation during walking

Walking safely, overcoming trip hazards

Sitting or standing position: exercise heel and tiptoeing

Muscles of the shoulder

Arm rising

All movements using upper extremities, e.g. combing, hairdressing, personal hygiene, dressing, eating, drinking

Arm lifting towards ceiling, exercises bird and winner

Chest, shoulder and arm muscles

Support movements with arms

Lifting and carrying objects, hanging up laundry, putting on elasticized stockings

Exercises butterfly, nutcracker and biceps

Lower arm and hand muscles

Movements of hand and fingers

Squeezing a flannel, opening a bottle, moulding coffee, cutting bread, eating

Coordinative finger exercises using weight pouches; optional weight exercises motorcycle driving and paste rolls

Abductors and small glutei muscles, hip joint muscles

Sideward lift of the extended leg (alternatively)

Lateral balance while standing and walking

Lateral hip elevators

Abdominal, trunk and pelvic floor muscles

Keep trunk tension

Upright posture

Sitting position: squeeze ball or cushion between the legs; pressure with both legs against the ground

Brach et al. BMC Geriatrics 2009 9:51   doi:10.1186/1471-2318-9-51