Introduction
Chair exercises are a way of increasing your mobility and balance while sitting. They can be done both during the day while seated and at night when you are getting into bed. Adding chair exercises to your day may help with symptoms like arthritis, nerve damage, or muscle pain. Attending chair exercises after a long day often leads to better sleep quality for seniors. Chair exercises can help relieve muscle tension, which may add to the amount of time it takes to fall asleep.
Benefits Of Performing Chair Exercises
1. Strengthens Your Muscles
Gaining strength in your legs while sitting will give you more control over your movements. These muscle groups are responsible for your legs, knees, and feet being mobile while you are seated.adidas sale mens nike air max 90 sale nfl authentic jersey best sex toys custom jersey maker nike air max new custom softball jerseys custom wigs nike air max 90 mens on sale nfl san francisco 49ers cheap jordan cheap jordan 4 custom soccer jerseys custom jersey basketball custom basketball jerseys
2. Helps You To Sit More comfortably
Chair exercises will help to put you in a more comfortable position for sitting. This may allow you to sit for longer periods of time without feeling uncomfortable or forcing yourself to stand up. It may also allow you to stay seated if you get anxious during a long wait at the doctor’s office or in line at the post office.
3. Improves Your Balance
Chair exercises will help to improve your balance for mobility. Although, we often associate falls with those who are walking or standing, a good number of seniors and elderly fall when they are sitting still. Improving your balance and strength in your legs will give you better balance when you are seated. This may lessen the risk of a fall or help you catch yourself if you do happen to lose your balance while seated.
4. Is A Form Of Exercise
Chair exercises offer the same benefits as walking including calorie count. They can also burn up to 10 calories per minute, which is more than many exercise machines that have been designed for seniors to use. Chair exercises can aid in your overall fitness by getting your blood flowing in addition to helping you to feel less stiff.
5. Improves Your Mood
Sitting for long periods of time can cause depression and anxiety. Exercise can help you to feel better about yourself and combat these feelings that are often associated with staying still for long periods of time. Doing chair exercises throughout the day will encourage movement, which may be helpful if you feel anxious or depressed when you have been sitting down for a while.
Warm-Up Chair Exercises For Seniors
1. Begin With A Hands Position
Begin by sitting on the edge of a chair with your hands on the armrests. You will want to make sure to keep your elbows in and don’t allow your shoulders to rotate at the top of the movement. This will help prevent injury and increase muscle strength.
2. Begin To Raise Your Knees
Begin with your knees in front of you and then raise them up towards your chest as much as you can without moving too much in any one direction. This will increase flexibility while also strengthening your quadriceps, hamstrings, and gluteals.
3. Continue While You Rotate Your Shoulders
Rotate your shoulders forward as you raise your knees up towards them. Then rotate them backward as you lower your knees to the floor. This can be rather tricky and may require some practice, but it will help to strengthen the muscles in your shoulders, arms, and chest.
4. Keep Your Back In A Straight Position
Try not to arch your back while doing these exercises. This will prevent injury while still allowing you to gain strength in these muscle groups.
5. Get Into A Sitting Straddle Position
Position yourself in a sitting straddle by resting on the edge of the seat with both feet on the ground outside of each armrest extending outwards from you.
Chair Exercises For Seniors
1. Start With A Chest Stretch
Begin with your hands on the armrests and then reach your arms out straight. Your hips should be back and you can let your head loll to the side. Then, bring your chin towards your chest, keeping it as close to your body as you can while still breathing normally. Repeat this 10 times.
2. Get Up And Bend Over
Stand up from the edge of the seat and then bend over at the waist until you are parallel with the floor, pulling your hands towards you or holding onto the armrests for support if you need it.
3. Jackknife
Start by lying on your back with your feet straight and knees bent. Lift up the upper part of your upper body with both arms extended out to the side. Start to lift the lower part of your body up until you are in a sitting position. Then, lower yourself down again as much as you can without moving from your comfortable position. Repeat 10 times and then switch to the other side after you are done. You should feel an increase in strength in these muscle groups due to this exercise, which will help improve your ability to sit for long periods of time without pain or discomfort later on in life.
4. Thigh Stretch
Sit on a chair or bench that is sitting at a level that is comfortable for you. Then, place your feet flat on the floor and let them drift out to your side. Bend your knees as you reach forward with an extended outstretched right leg, landing it flat on the floor. Keep your left leg straight as you reach across and touch your right foot to the floor behind you. Do this 10 times while breathing normally and then switch to the other side. This will help increase flexibility in these muscles groups while stretching gently at the same time.
5. Walk And Reach
Start by walking to one end of a room and then bending down slightly until you are in a squat position with both hands on the floor beside each foot. Lift your head up and move it forward along with your arms to the other end of the room. Do this 20 times and then switch to the other foot.
6. Squat Grippers
Sit on a chair or bench that is sitting at a level that is comfortable for you. Then, place your feet flat on the floor and let them drift out to your side. Squat down as if you are lifting something heavy off the ground by using your thighs and gluteal muscles to lift up from both knees at once as far as you can without falling down too far forward or leaning too heavily on one armrest or leg of the chair.
Safety Considerations
Chair exercises are not for all people and may cause injury if you aren’t careful. If you have any existing injuries including a back or spine condition, you should not attempt chair exercises until you have worked with a doctor to see if they are safe for you to exercise.
Always remember to be careful and don’t hurt yourself while exercising chairs. There are no excuses for using a chair as an excuse to sit still when there is so much more that can be done with this furniture. Being active is good for your body, mind and spirit so don’t neglect the ways that chairs can be used as a means to get fit.
Conclusion
Chair exercises are a great way for seniors to be active and feel more confident about their ability to move without injuring themselves. By exercising the muscles in the upper body of your arms and back, you will gain some strength and confidence that will improve your ability to sit for an extended period of time without pain or discomfort.