Seated Chair Exercises For Seniors Pdf
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You may need to use 1 or 2 pound weights when starting out.
Seated chair exercises for seniors pdf. They are designed to improve strength flexibility and balance. Place pillows on the back of chair. Sit toward front of chair knees bent feet flat on floor. Continue for about 20 30 seconds benefits improves circulation and warms the muscles.
Chair exercises for seniors are easy safe and able to be performed anywhere. For the workout you ll need two tennis balls a sturdy chair with arms a towel and two equally weighted objects like hand or wrist weights soup cans or water bottles. Seated bicep curls 6. Lean back on pillows in half reclining position.
Exercise 4 chair marching first check your posture lift alternate legs so that your feet lift about 2 inches from the floor and swing your arms forwards and back at a speed that is comfortable for you. You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. Seated front shoulder raises 3. To do this exercise without using your hands as you become stronger.
These 21 chair exercises come with steps visuals and videos for each. The starting position for all exercises 8 it is important that you maintain good posture during the exercises. Seated chest press 4. As the exercises become easier gradually add more weight.
Seated shoulder press 2. Most of the exercises can be done while sitting in or holding onto a chair to help with balance. Many of the chair exercises in this manual are adapted from the national institute of aging tufts university and the centers for disease control and prevention. Keep your back and shoulders straight throughout exercise.
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