Chairs provide an excellent option for strength training for many individuals. If you are a senior, lack mobility due to your size or have balance problems, these exercises can help you build strength when you are unable to perform them standing up. Exercises can concentrate on your arms, legs and core.
Chair Exercises
Chair exercises can be used by the elderly, injured, frail or obese, and individuals with poor balance. The exercises you can perform on a chair are similar to those you can do standing up and are great ways to strengthen your arms, legs and abdominal region. Exercises can include the use of balls, ankle weights and dumbbells.
Proper Technique
The National Institute on Aging recommends you get a physician's clearance before starting any exercise program. Wear loose and comfortable clothing with sturdy shoes for support. Complete all exercises slowly and remember to breathe. If you feel excessive or unusual pain, stop exercising. When sitting in the chair, make sure your back is straight and your head is up with your eyes facing forward. Feet should be flat on the floor.
Arm Exercises
There are several arm exercises you can incorporate into a workout. Using a weighted ball or dumbbell can increase the difficulty of the exercise. Sunshine arm circles incorporate circling a ball around the front of your body similar to the hands of a clock. In a ball chest press, you press a ball out in front of your chest. You can also add hand squeezes and front arm raises. Duck squeezes are when you squeeze a ball between the inside of your arm and side of your torso.
Leg Exercises
Ankle weights are a great addition to exercises you may do on the chair. Use them for your leg extensions and straight leg lifts. Balls can be used for an inner thigh squeeze and to provide weight on your knees for heel raises. Standing by the chair and using it for support can allow you to incorporate exercises for the front and back of your thighs and your buttocks such as hamstring curls and side leg lifts.
Core Exercises
Training your torso and abdominal muscles is important. Try doing some elbow to knee touches and tummy twists with a weight ball or dumbbell.
Member Comments