Stretching And Balance Exercises For Seniors – Why Chair Exercises Warm Up Exercises Arm Exercises Core Exercises Aerobic Exercises Flexibility Exercises Getting Started When to Consider Benefits Sit down and get fit!
Exercise is critical to leading an active, healthy, happy life. When you think “exercise,” you might think “get up and walk.” But what if you could be active while still sitting? We have great news – you can! With chair exercises for seniors, you can perform a seated routine that rivals anything you’ve ever done on your feet!
Stretching And Balance Exercises For Seniors
You no longer need to worry that you can’t get the activity you need to be healthy. If you are looking for an exercise program that provides modified activities due to age, immobility, weight issues, or you are recovering from an injury or surgery, these workouts are for you!
Top Stretches If You Stand On Your Feet All Day Long
Whether you use a dining chair or an exercise ball, a seated workout involves much more than movements. Chair-based exercises will develop your cardio fitness, muscle strength and flexibility. Here are some of the best chair exercises for seniors. Practice the basic movements, and choose one or two exercises from each category for a well-rounded seated workout.
Ask the Pros: Kate Maurer, Physical Therapist “You need to lubricate your joints and stretch and contract your muscles throughout the work day. Movement keeps you fit, and when the time comes to do more physical work, your muscles and joints are ready for The challenge.
Like any other workout, we want to start with a warm-up. Loosening and warming up the muscles prepares them for the movements they are about to do and dramatically reduces the risk of injury. Try these warm-up chair exercises for seniors.
Sit up straight, and slowly tilt your head to your right shoulder until you feel a stretch. Hold this position while gradually extending your left arm down and to the side. You should feel a stretch on the left side of your neck. Release, and repeat on the other side. Perform two to five repetitions per side. This stretch will warm up your neck and the group of muscles at the top of your back, and get you ready for arm exercises.
Watch Stretching Exercises For Fifty Plus
In a seated position, place your fingertips on your shoulders. Cross your shoulders forward for fifteen repetitions. Reverse the movement, and circle back for fifteen repetitions. This exercise will warm up your shoulder muscles and reduce the risk of strain.
Stronger muscles can provide greater balance and stability, which reduces the risk of falling. Being stronger also makes daily life easier. When you can get around with ease, life becomes more pleasurable. Lifting bags and other items that used to weigh you down can serve as a reminder of your improved fitness and health.
For a simple bicep curl, you can take it anywhere, all you need is a set of resistance bands. Start by choosing your resistance level, from X-light to X-hard, and place your feet on the resistance band, shoulder-width apart. Grab the handles of your bands, palms up, and curl your hands up to your shoulders. Remember to keep your elbows at your sides, and then slowly lower the bands. Repeat for 3 sets of 10. Small, lightweight, dumbbells will also work great.
For a little more comfort when doing resistance band exercises, try the fabric ones, which can be used for a variety of different workouts.
Easy Exercises For Better Balance
Sit on the edge of your seat with your feet flat on the floor. Hold your arms out in front of you, with your thumbs pointed toward the ceiling and your elbows slightly bent. Pull your elbows back, squeezing your shoulder blades together, until your upper arms are in line with your body. Extend your arms again, and repeat eight to ten times. Once you build up more strength, try wearing wrist weights to make it more challenging. This exercise strengthens your shoulders, chest, and upper back while placing little pressure on your joints.
You can also increase the intensity of your seated row with a full rowing machine. With adjustable tension settings, it’s a great way to build strength or work on your cardio.
Sit tall with your feet flat on the ground. Raise your shoulders up to your ears, and slowly rotate your shoulders in a circle – back, down, forward and back to the top. When you reach the top, reverse the movement. Roll your shoulders forward, down, back, and to the top again. Perform ten repetitions in each direction, for a total of twenty reps. This movement engages your shoulders and trapezius muscles, which are essential for lifting and carrying objects.
This exercise requires a set of hand weights. Grab your weight with one hand and with your shoulders back and your abs tight, reach it behind your head. Use the other hand to brace the upper arm near the shoulder. Then raise the first arm above the head until it is straight. Slowly lower it back into position and repeat with both arms.
How To Improve Your Flexibility
It may seem impossible to strengthen your legs while sitting down, but you absolutely can! Here are a few chair exercises for legs to work your quads, glutes and calves.
Sit straight with your feet flat on the ground. Bend your toes toward the ceiling and back toward the floor. To increase the difficulty of this exercise, sit on the edge of your seat with your legs straight. Keep your heels on the ground as you bend your toes up and then back down. This variation increases the range of motion. Perform eight to ten repetitions to strengthen your calves and the muscles running along your shins. You use these muscles to climb stairs and perform daily activities.
Sit straight with your feet flat. Slowly raise your right knee to your chest, and then lower your foot back to the floor. Repeat with your left leg. Perform ten repetitions per leg, for a total of twenty reps. For an added challenge, pause for a five-count at the top of the movement. This exercise strengthens your quads, which is the largest muscle group in your body. You use your quads in almost everything you do, and strengthening them will make you feel stronger overall. As you build strength, consider enhancing your workout by using ankle weights for added resistance.
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The best way to start with this exercise is with your own body weight. If you want a slightly more challenging workout, you can add weights. Start by sitting comfortably in the chair, with a straight posture – chest out, back straight, abs tight, and toes pointed forward. Then reach your arms forward and, maintaining your posture, move from sitting to standing. Make sure your knees are not pointed inward, and you feel the tension in your hips and legs. Do 3 sets of 10 reps each.
Ankle Sprain Rehab Exercise Program
Sit comfortably at the edge of your chair while keeping your chest out, your abs tight, and both hands on the edge of the chair for stability. Then, with your toes pointed forward, extend one of your legs forward while keeping the other bent naturally. Begin slowly drawing the extended foot back, keeping its sole flat on the floor until it is returned to its original position. Switch legs and repeat the process.
Strengthening your core and abs is crucial for improving balance and stability. Perform these chair core exercises for seniors to improve your muscular foundation and protect yourself from accidental falls. These seated exercises are great for lower back, abs and glutes. Here are a few activities to build a strong foundation!
Sit straight with your feet flat on the ground. Keep your arms at a ninety-degree angle with your elbows at your sides and your forearms extended in front of you. Rotate your upper torso to the left through a full range of motion. Keep your lower body still, and brace your core by imagining sucking your belly button toward your spine. Return to the middle and turn to the right. Perform ten repetitions on each side, for a total of twenty. This exercise strengthens your obliques, abdominal muscles used for trunk rotation, and will help you maintain good posture. Also check out the best back braces to improve poor posture.
Make sure your chair is sturdy. Sit up straight and grip the edges of your seat. Slowly lift your feet off the floor. Move your knees to your chest. Squeeze your abs at the top, and slowly lower your feet back to the floor. Do not try to pass a comfortable position. If you can just raise your feet a few inches off the floor, that’s fine. This exercise will strengthen your abs and other core muscles, such as your glutes.
Best Lower Back Exercises For Seniors Over 60
This advanced exercise is great for working both the arms and the core. Start by standing tall, facing the chair. Bend over to place both hands on either side of the chair’s seat, and begin to shift your feet back. Continue moving the foot back until the back is completely straight from shoulder to heel. You will know that you are in the correct position when you feel tension in your core muscles. Hold this position for up to 30 seconds and
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