Easy chair exercises perform a variety of functions, ranging from increasing blood circulation, improving balance, strengthening postural muscles to stabilizing the spine. Proper muscle strength can also diminish the chances of falling. Chair exercises need to be done slowly to avoid potential injury, and proper breathing is just as important as proper technique to obtain optimum results.
Strengthen Arms
An easy chair exercise to improve arm strength involves sitting upright in a sturdy chair that has armrests. Place feet flat on the floor, shoulder-width apart. Start the exercise by leaning slightly forward. Be certain to keep back and shoulders straight. Hold on to the chair arms with your hands. Slowly inhale. Exhale while slowly lifting the body off the chair. Hold this position for one second. While inhaling, slowly return to original sitting position. Repeat this exercise 10 to 15 times. Take a short rest. Repeat for another 10 to 15 times, if desired.
Ease Back Pain
While sitting upright in a sturdy chair, slowly bring one knee to the chest. During this movement, the ankle joint can be lubricated by slowly making a circular movement with the ankle. Slowly lower the leg to the original position. Repeat this exercise eight times by alternating the knees. This exercise will help prevent low backaches by stretching the hamstring and lower-back muscles.
Strengthen Thighs
Strengthen the thigh muscles and stabilize the knee joint by doing a leg-straightening chair exercise. With the back firmly supported by a sturdy chair, firmly place your feet on the floor. For support, place a rolled bath towel under the thighs at chair's edge. Slowly breathe in. While slowly exhaling, gently straighten one leg as much as possible. Point your toes toward the ceiling while flexing the foot. Hold for one second. Inhale while slowly lowering your leg back to original position. Repeat 10 to 15 times. Do the exercise with the opposite leg in the same sequence. As progression occurs, gradually increase the number of maneuvers.
Lubricate Joints
Ankle circles lubricate the ankle joint. While sitting upright in a sturdy chair, draw an imaginary circle with the toes. Do this four times to the left, then four times to the right with the right foot. Repeat this exercise with the opposite foot. This exercise will also keep circulation flowing properly to the foot and joints.
Stabilize Spine
Strengthen and stabilize the spine by sitting upright in a firm chair. Lift the right arm toward the sky. While doing this, reach down with the left arm. Stretch each arm while reaching with fingertips. Return to original position. Repeat exercise with right arm down and left arm up.
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