21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 2

21 Chair Exercises For Seniors: A Comprehensive Visual Guide
February 5, 2020
21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 3
February 19, 2020
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21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 2

This is the second 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.

 

  1. Seated Shoulder Press 
Difficulty Sets/Reps Time
Easy 2-3/8-12 4 Minutes

The seated shoulder press will help a loved one extend their arms overhead with an increase to strength, mobility, and endurance.

Steps:

  1. Choose a pair of low weight dumbbells or slide a resistance band under the seat, or sit on it, keeping it at an equal length on either side of the body.
  2. Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
  3. Keep the core (abs and lumbar) tight.
  4. Start with both elbows spread to the sides of the body and align them under the shoulders. Stick the chest out.
  5. Face the body straight, palms forward, gripping the dumbbells.
  6. Extend the arms up, reaching above the head until they’re fully extended (or get to a range that feels most comfortable). Don’t touch the hands together and keep both arms parallel to each other.
  7. Once the arm’s extension limit has been reached, slowly bring the hands down to the starting position, keeping the elbows spread. Don’t tuck the elbows toward the middle of the body, extend them out till the top of the back feels a pinching sensation (not hurting) at the shoulder blades.

 

  1. Seated Front Shoulder Raises 
Difficulty Sets/Reps Time
Easy 2-3/8-12 4 Minutes

This exercise is particularly useful for holding objects in front of the body or even just extending an arm forward.

Steps:

  1. Grab a pair of dumbbells, resistance band, or a medicine ball.
  2. Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
  3. Keep the core (abs and lumbar) tight. Stick the chest out.
  4. With dumbbells, keep arms to the sides of the body, let them hang naturally with both palms facing toward the body.
  5. With a resistance band, slide band under the seat, or sit on it, until it’s at an equal length on both sides of the body. Then, keep both arms to the sides of the body, let them hang naturally with the palms facing toward the body.
  6. With a medicine ball, place the ball at the edge of the lap, keep the hands on either side while gripping the ball.
  7. Keeping the arms straight and the palms in their facing positions, continue to move the arms up in front of the body.
  8. Stop the motion when the arms are parallel with the floor and the hands are in direct vision of the eyes.
  9. Proceed to slowly return to starting position.

21 Chair Exercises for Seniors: A Comprehensive Visual Guide