Having to use a wheelchair doesn't mean you can't exercise. Whether you're a senior with reduced mobility or a younger person looking to exercise at the office, chair exercises are an effective way to maintain your health. Ask a doctor whether these exercises are right for you before adding them to your routine. All are performed seated in a chair with your back straight, holding a ball with both hands -- if a ball is used.
Arms
Hold a ball or pretend you are holding a ball, and extend your arms out above your head with your elbows slightly bent. Imagine a clock face in front of you and circle the ball smoothly from the noon position clockwise. When you return to the top, repeat the exercise in the counterclockwise direction. After eight repetitions, rest and then perform eight more repetitions.
Alternately, extend your arms out in front of you with the ball and lower it toward your knees and then up to the level of your shoulders, before bringing it back to the starting position. Perform two sets of 10 to 15 repetitions with a break in between.
Hands
Hold a ball in front of you and squeeze it to exercise your finger joints. Press the ball with both hands and hold the position for four seconds before releasing. Perform two sets of eight repetitions with a break in-between.
Neck
Lean your head to the right. Hold the position while extending your left arm out and down until your hand is even with your waist. Return to a relaxed position and then repeat this exercise on the other side. Perform two repetitions for each side.
Chest
Hold a ball at chest level and squeeze it while pushing it out in front of you. Pull the ball back while clenching your shoulder blades. Perform two sets of 10 to 15 repetitions each.
Another chest exercise entails holding a ball in your armpit region and then squeezing your upper arm and elbow to keep it in position. Repeat this exercise eight to 10 times on each side.
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