21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 12

21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 11
April 20, 2020
Featured Staff – Marina Rinehart
April 29, 2020
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21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 12

This is the twelvth 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 Side Stretch

Difficulty Sets/Reps Time
Medium 3-5/10-20 Seconds 8 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. With the right hand, grip the right side of the seat to stabilize.
  3. Extend the left hand above the head making a similar shape to that of a spoon or a lengthened “C”.
  4. Simultaneously, slowly shift the upper torso to the right side without collapsing the abdomen (keep it tight).
  5. Hold the position for 10-20 seconds then shift sides.
  6. Repeat 3-5 times, or as comfortable, per side.

 

 Seated Hip Stretch

Difficulty Sets/Reps Time
Easy 3-5/10-20 Seconds 8 Minutes

The hips are a huge factor in our day-to-day activities. If a senior is slouching, finding it difficult to move their legs at the hips, feeling like their waddling when they walk or have a pattern of pain in their hip’s general area, they might find this to be a helpful stretch.

Steps:

  1. Sit comfortably in the chair. Secure the core by keeping the back upright and the spine straight. Keep both feet flat on the floor.
  2. Cross one leg on top of the other creating a triangle between the legs. Ensure that the crossed leg’s ankle is past the other leg.
  3. Slowly bend the upper body forward, keeping the spine straight and core tight. Stop when feeling resistance in either the glutes or hips.
  4. Hold this position for 10-20 seconds then shift sides.
  5. Repeat 3-5 times, or as comfortable, per leg.

Conclusion

Older adults should never overexert themselves doing any of the above movements; this could lead to injury or worse. If their body is resisting any of the movements suggested, they shouldn’t push their body further. Our bodies talk to us when we exercise, they tell us when something is a good idea or when it’s a terrible one. Our entire body is connected by a muscle chain and just like a regular chain, if we have a chink, the other links won’t perform the same.

If a senior, or their caretaker, is trying to get into a healthier routine, nutrition should also be a factor to consider to correlate with these exercises. Healthy foods and snacks should be included in an everyday cycle and can even boost energy levels if a senior is experiencing low energy.

Pro Tip: Kristin Willard, Bariatric Dietician
“I would suggest checking with their doctor for their current nutrient level status such as Vitamin B12 and Vitamin D [if a senior is experiencing low energy levels]. But if levels are good, then it can be helpful to eat small frequent meals that include protein and healthy carbs.” – Bariatric Meal Prep

21 Chair Exercises for Seniors: A Comprehensive Visual Guide