Universal geriatric chair exercise can make everyday existence more fulfilling, motivating and happier in a variety of ways. Exercise can improve muscle strength and tone, range of motion, endurance, and balance. Remember to perform exercises without using any sudden jerks or unneeded movements to prevent injury and always drink plenty of fluids. Check with your physician first since some exercises may not be suitable for your individual medical condition.
Leg Stands
You can start doing universal geriatric chair exercises while you are sitting down. Sit upright in a chair and do an exercise known as a chair stand to strengthen your leg muscles. Sit with your feet shoulder-width apart. Gently move your body to the front of the chair while moving your toes underneath your knees. Criss-cross your arms across your chest. Slowly stand up. Hold this position for ten seconds. Slowly sit back down into the chair. Relax for ten seconds. Repeat this exercise ten times. If unable to stand up without using your arms, hold onto the back of another chair to lift your body.
Upper Arm Strengtheners
Universal geriatric chair exercises can be used to increase arm strength. Sit upright in a chair. Sit with your feet firmly planted on the floor, shoulder-width apart. Place a one or two-pound hand weight into your right hand, and let your arm dangle at your side. Slowly and gently lift the weight by bending your elbow. Lift the weight until your elbow is at a 90-degree angle, and your lower arm is parallel to the floor. Your palm will be facing your body. Hold this position five seconds if possible. Slowly lower your arm to the original position. Relax 10 seconds. Repeat this exercise five times. Place the weight into your left hand and repeat this sequence five times.
Leg Strengtheners
Universal geriatric chair exercises can help increase your knee and thigh muscle strength. Strengthening your quads and thigh muscles can reduce your risks of falling or losing balance. Sit upright in your chair with your feet firmly planted on the surface to do a knee straightening exercise. Slowly and gently straighten your right knee while pointing your toes toward the ceiling. Hold this position for five seconds. Slowly lower your leg to the original position. Relax for ten seconds. Repeat this exercise five times. Do the sequence again using your left leg.
Upper Body Stretch
Universal geriatric chair exercises can improve flexibility. Flexibility exercises can
make performing everyday activities such as reaching for items, bending to pick up items, getting dressed and looking behind you more manageable. Start doing a chest stretch to improve upper body mobility. Sit upright in your chair with your feet shoulder-width apart. Place your arms along your sides, palms facing forward. Slowly squeeze your shoulder blades together while moving your arms backward. Stretch until you feel a mild stretch. Hold this stretch for 20 seconds. Slowly return to the original position. Relax for ten seconds. Repeat this exercise five times.
References
- University of Oklahoma Health Sciences Center, College of Allied Health; Geriatric Rehabilitation Resource for Oklahoma; Chair Stands; 2003
- University of Oklahoma Health Sciences Center, College of Allied Health; Geriatric Rehabilitation Resource for Oklahoma; Bicep Curls, 2003
- University of Oklahoma Health Sciences Center, College of Allied Health; Geriatric Rehabilitation Resource for Oklahoma; Knee Straightening, 2003
- NIH Senior Health: Exercise and Physical Activity for Older Adults; Exercises to Try - Flexibility Exercises; Chest Stretches, Jan. 2010
- NIH Senior Health: Exercise and Physical Activity for Older Adults; Exercise and Physical Activity for Older Adults, Benefits of Exercise - Benefits for Everyday Life; Jan. 2010
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