Seated Chair Exercises For Seniors Pdf

Seated shoulder press 2.

Seated chair exercises for seniors pdf.

To do this exercise without using your hands as you become stronger. You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. You may need to use 1 or 2 pound weights when starting out. Continue for about 20 30 seconds benefits improves circulation and warms the muscles.

These 21 chair exercises come with steps visuals and videos for each. Lean back on pillows in half reclining position. The starting position for all exercises 8 it is important that you maintain good posture during the exercises. 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.

Chair exercises for seniors are easy safe and able to be performed anywhere. Seated front shoulder raises 3. Most of the exercises can be done while sitting in or holding onto a chair to help with balance. Imagine you marching along at a brisk pace.

As the exercises become easier gradually add more weight. Keep your back and shoulders straight throughout exercise. 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. Raise upper body forward until sitting upright using hands as.

Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair. Seated bicep curls 6. Place pillows on the back of chair. Seated chest press 4.