Nick Pratap, BSc Kin, Clinical Exercise Physiologist Case Manager, Happy Hearts Coordinator, VGH Centre for Cardiovascular Health Clinical Exercise Lead, Prostate Cancer Supportive Care (PCSC) Program, Vancouver Prostate Centre

Duration: 1:38

Exercise Video – Lateral Raise: The lateral raise exercise is excellent in targeting the shoulder muscles. For patients on Androgen Deprivation Therapy, this exercise works well to maintain lean muscle mass and strength.

Standing with feet slightly wider than hip width, grasp 2 dumbbells that you could lift 10-15 times, with arms resting beside you. Alternatively, if you do not have dumbbells, you can use a water bottle or soup can as a weight instead. Keep the core engaged, and raise arms to shoulder height. If you experience any pain, lift your arms to right before the pain is felt. Lower arms back down to your sides and repeat the movement. Perform 10-15 repetitions.

Enrolling in a local supervised exercise program can be beneficial, to formally ensure you are meeting exercise targets for optimal overall health. In addition to resistance exercise, we generally recommend up to 150 minutes/week of moderate intensity aerobic exercise spread over 5-7 days, however, you should consult with your physician to find out how much is safe for you.

Also as always, before getting started, please check with your family physician to ensure this exercise is right for you.

Presenter: Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist