If you can't afford an expensive gym membership or you're too pressed for time to make the trip, it's still possible to exercise, even if you have limited mobility. All you need is a chair with a straight back. You can use the chair to brace yourself to perform exercises while standing, or you can use the chair to perform exercises while seated.
Standing Exercises
To target your hamstring muscle, begin by standing behind your chair and grasping it with both hands. Plant your left leg and swing your right leg upward toward your buttocks until it is parallel to the floor. Hold the position for three to five seconds, then return to the starting position. Repeat the exercise with your left leg lifted and your right leg planted. Do not lock your knees, the American Academy of Orthopaedic Surgeons instructs.
For the "High V" exercise, begin by standing at a 90-degree angle to your chair, using one hand to balance yourself and keeping your feet pointed slightly outward. Rise onto the balls of your feet and slowly bend your knees to lower your upper body by about an inch. Hold the position for 30 seconds, then return to the starting position, Women's Health magazine states.
Seated Lower Body Exercises
You can do these exercises while you watch television or even during an endless meeting at the office. They are also suitable for seniors, states Mary Ann Wilson, host of the "Sit and Be Fit" television series.
To target the shins, lift the toes of both feet simultaneously. Hold the position briefly, then rest your feet flat on the floor. Perform eight quick repetitions. To stretch the calves, lift your right leg slightly from the knee. Flex your ankle by pointing your toes toward your knees. Repeat four times, then switch legs. To strengthen the quadriceps, lift your right leg at the ankle, keeping your left foot flat on the floor. Flex your knee as if you were pressing down on a gas pedal, then return to the starting position. Perform four repetitions, then switch legs.
Seated Upper Body Exercises
To strengthen your upper arms while seated, perform seated push-ups. Simply grip the sides of your chair while seated, then push upward as if you were standing up. If you use a wheelchair, raise your body as far as you can comfortably manage. Repeat periodically during the day, the University of Iowa Health Care Center for Disabilities and Development suggests.
To stretch your muscles from your upper back to your fingers, begin by extending your arms straight out in front of your body with your palms facing outward. Interlace your fingers and stretch your arms as far as you can comfortably manage. Perform this exercise throughout the day to give yourself a quick break while sitting at your desk.
References
- Sit and Be Fit: Mary Ann's Quick and Easy Energizer Chair Workout
- American Academy of Orthopaedic Surgeons: Knee Exercises
- University of Iowa Health Care Center for Disabilities and Development: Quick Guide to Aerobic Exercise for People Who Use Wheelchairs
- The Ohio State University Medical Center: Stretching Exercises for Wheelchair Users
- Women's Health: Sculpt a Lean Body
Member Comments