If you're elderly and find that you're having difficulty getting out of your chair, there can be many reasons for this problem. A lack of balance can cause you to become fearful of falls, or you may simply not have the strength in your lower body to lift you from your chair. Other causes include, but are not limited to, a lack of flexibility in your trunk, a loss of strength in your arms or weakness in your bones. If you're going to be trying these exercises, check with your doctor first to determine whether they're right for you.
Tummy Twist
Sit in a chair with your back as straight as possible and positioned directly over your hips. Hold a ball or other small object in your hands and keep it close to your upper body by bending your elbows. Keep your head facing directly forward and begin slowly rotating your upper body to the right and left. These rotations should be as far as you can comfortably go, and should only involve movement in your upper body. Repeat eight times.
Quadriceps Extensions
Sit straight in a chair with both feet on the floor and your back as straight as possible. Straighten your right leg as far as you can go and hold the contraction for several seconds. To be sure you're performing this exercise properly, put your hands on the top of your thighs. From this position, you should be able to feel the muscles on the top of your leg tighten. Repeat eight to 10 times on each side.
Seated Marching
If you love music, this may be the exercise for you. Put some music on the radio and begin to march in place in your chair. This exercise will help restore mobility to your hip joint without placing any undue stress on the joint due to the weight of your upper body. It will also help strengthen the muscles of your calves and thighs. Continue this exercise at a comfortable pace for 15 to 20 minutes.
Buttocks Contractions
Your lack of mobility may be caused by weakness and disuse of the largest muscles in your body, those located in your buttocks. These muscles are responsible for the movement of your legs when walking. Sit in a comfortable chair and squeeze the muscles of your buttocks. Hold each contraction for several seconds and repeat four times. If squeezing them together at the same time is difficult for you, alternate the exercise by tightening your left and right hips individually.
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