21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 11

21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 10
April 13, 2020
21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 12
April 27, 2020
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21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 11

This is the eleventh in a series of 12 articles provided by  “California Mobility – a family-owned and operated company specializing in installing stairlifts for the elderly. The company was founded in 2018 in Sacramento, CA.” Each week we will provide two to four of the exercises for your use

Seated Backbend

 

Difficulty Sets/Reps Time
Easy 3-5/10-20 Seconds 4 Minutes

If a senior is feeling pain or tightness in their lower back, neck, or chest, this stretch covers it all.

Steps:

  1. Sit comfortably at the edge of the chair. Secure the core by keeping the back upright and the spine straight. Keep both feet flat on the floor. Keep the hips and lower body in this stable position.
  2. Place both hands on the hips.
  3. Slowly arch the back inward, with the stomach pushing outward, then lean backward using only the upper body.
  4. Extend the back in this pose until a comfortable stretch is obtained.
  5. Keep in this position for 10-20 seconds, then release and return to the starting position.
  6. Repeat pattern for 3-5 times or as comfortable.

 

Seated Overhead Stretch

Difficulty Sets/Reps Time
Easy 3-5/10-20 Seconds 4 Minutes

Steps:

  1. Sit comfortably at the edge of the chair. Secure the core by keeping the back upright and the spine straight. Keep both feet flat on the floor. Keep the hips and lower body in this stable position.
  2. Place both hands on the hips.
  3. Slowly, raise both hands from the hips over the head, interlocking both hands at the top.
  4. Gently arch the back inward, pushing the stomach out – causing a stretching in the abdomen.
  5. Hold this position for 10-20 seconds then release to starting position.
  6. Repeat 3-5 times or as comfortable.

21 Chair Exercises for Seniors: A Comprehensive Visual Guide