Senior chair exercise routines are designed to strengthen your muscles and improve range of motion in your joints while seated. According to the website Sit and Be Fit, chair workout routines will help you stabilize the spine as well as improve circulation in your body. Chair exercise routines range from ankle exercises to spine and neck exercises.
Calf Exercise Routine
This senior chair exercise is designed to strengthen your calves as well as improve flexibility in your ankles. Sit down in a chair with your knees bent and feet flat on the floor. With your arms at your sides, extend you right leg out until it is parallel with the floor. From here, flex your ankle so that your toes are moving towards your knee. If done correctly you will feel a stretch in your calves. Hold this stretch for a few seconds. Repeat four times with each leg, performing the routine multiple times a week for best results.
Neck Rotation Exercise
This chair exercise will improve your range of motion in your neck. Sit down in a chair with your back straight and feet flat on the floor. With your head facing forward, slowly rotate your head down toward your right shoulder. As you do so, simultaneously extend your left arm out and away from your body on the left side. This will provide you with extra balance during the stretch. Hold the stretch for several seconds before returning to your original position. Repeat the exercise to your left side.
Shoulder Lateral Exercise
This chair exercise will strengthen your shoulder muscles as well as your triceps and neck. Sit down in a chair with a free weight in each hand. With your back straight and feet flat on the floor, extend both of your arms out and away from your body, keeping your palms facing toward the ground as you do so. Once you reach shoulder height, slowly bring your arms back down. Repeat this exercise 10 times.
Back Exercise Routine
This exercise routine is designed to strengthen your postural muscles as well as improve flexibility in your back. Sit down with your back straight and feet flat on the floor. Bend your arms at the elbows, extending them out so they are parallel with the ground. From this position, move both of your elbows backward, keeping your forearms level as you do so. As you move your arms back, your shoulder blades will naturally squeeze together. Hold this position for several seconds before releasing. Repeat four times before completing your exercise routine.
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