21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 4

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 4

This is the fourth 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.

Biceps

There are two muscle heads to the bicep in our bodies. Biceps allow us to pick up objects and bring them closer to our body. We use our biceps for a majority of our arm movements, just for different purposes than that of our shoulders.

Seated Bicep Curls

 

Difficulty Sets/Reps Time
Easy 2-3/8-12 4 Minutes

Steps:

  1. Grab a pair of dumbbells or a resistance band.
  2. If using a resistance band, slide it under the seat, or sit on it, until it’s at an equal length on either side of the body.
  3. 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.
  4. Keep the core (abs and lumbar) tight. Stick the chest out.
  5. Keep both arms to the sides of the body, let them hang naturally with both palms facing forward, keeping the elbows tucked (at the sides of your body).
  6. Proceed to move both forearms in a curling motion from the sides of the body to the front of the shoulders (the senior doesn’t have to touch their hands to their shoulders for full range of motion).
  7. While keeping tension, slowly lower both forearms back to the starting position.

 

Triceps 

While the triceps aren’t a huge part of picking up objects; if a senior doesn’t like hanging under-arm skin (extra skin or fat) and would like to tighten this area, tricep exercises are a massive help.

Isolated Tricep Extensions

Difficulty Sets/Reps Time
Medium 2-3/8-12 7 Minutes

This exercise is easier to do if you’ve been developing shoulder motion.

Steps:

  1. Grab a dumbbell.
  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. Keep both elbows high, in front of the body and one hand lowered behind the head creating a “V” shape. Use the other hand to brace the arm just under the elbow. Keep the helping hand in this position (without applying too much pressure). The hand with a dumbbell should have its palm facing toward the head.
  5. Raise the one arm with a dumbbell over the head until it is fully extended.
  6. Slowly lower the forearm back to the starting position.
  7. Repeat for both arms.

 

21 Chair Exercises for Seniors: A Comprehensive Visual Guide