According to Dr. Mitchell Krucoff of Duke University, the number one reason older adults are admitted to nursing homes is weak muscles and joints. Many elderly people find it difficult to do daily activities like walk down stairs or even get out of bed. "You can prevent these problems with a good exercise program," explains Dr. Krucoff. Luckily, there are many exercises that can be done right from a chair. These exercises are low-impact and can help reestablish a sense of control in seniors.
Neck Exercises
North Dakota State University suggests several neck exercises that can be done right from a chair. To exercise the muscles on the sides of the neck, sit up straight in a chair. Turn your head as far as it will go to the left. Hold this position for a count of six seconds. Then turn the head far to the right. Hold for six seconds as well. To continue working the sides of the neck, lower the ear to one shoulder. Hold for six seconds and repeat against the opposite shoulder. Work the back of the neck by tucking the chin against the chest. Gently pull your head back to the left while still keeping the chin tucked down. Hold for six seconds. Repeat, pulling back to the right side this time. Each of these routines should be repeated four times.
Leg Exercises
The Diabetes Control website recommends doing foot bounces while sitting in a chair. Try breaking up the routine to five- to 10-minute sessions two or three times a day to make it easier on older adult. To do foot bounces, sit straight up in a chair with both feet flat on the floor. Keep knees close together as you bounce feet to one side of the chair. Return to the center of the chair and then bounce to the other side. In the "Heel Toe" exercise, extend the right heel forward while keeping the left heel on the ground. Alternate each foot. You can even mimic jumping rope while sitting on a chair. Just lift knees and feet up while circling arms as if jumping a rope.
Arm Exercises
The arm muscles can easily be worked right from a chair using range of motion exercises. To work the shoulders, the Bottom Line Secrets website says to start with the arms positioned at your sides. Revolve them toward the ceiling and then back behind the body in slow, easy circles. To exercise the wrists, rotate the hands in little circles.
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