Seated Chair Exercises For Seniors Pdf

Seated front shoulder raises 3.

Seated chair exercises for seniors pdf.

As the exercises become easier gradually add more weight. To do this exercise without using your hands as you become stronger. Exercise 4 chair marching first check your posture lift alternate legs so that your feet lift about 2 inches from the floor and swing your arms forwards and back at a speed that is comfortable for you. Imagine you marching along at a brisk pace.

You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair. Raise upper body forward until sitting upright using hands as. You may need to use 1 or 2 pound weights when starting out.

Many of the chair exercises in this manual are adapted from the national institute of aging tufts university and the centers for disease control and prevention. They are designed to improve strength flexibility and balance. For the workout you ll need two tennis balls a sturdy chair with arms a towel and two equally weighted objects like hand or wrist weights soup cans or water bottles. Most of the exercises can be done while sitting in or holding onto a chair to help with balance.

Keep your back and shoulders straight throughout exercise. These 21 chair exercises come with steps visuals and videos for each. Sit toward front of chair knees bent feet flat on floor. The starting position for all exercises 8 it is important that you maintain good posture during the exercises.

Chair exercises for seniors are easy safe and able to be performed anywhere. Lean back on pillows in half reclining position. Place pillows on the back of chair. Continue for about 20 30 seconds benefits improves circulation and warms the muscles.