21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 5

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March 1, 2020
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21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 5

This is the fifth 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.

Core Exercises

The core is an essential part of everything we do in the day. Whether we’re standing, walking, bending over, or even sitting, we’re using our core. Without using our core for good posture, we could end uslouching our back which could lead to muscle tension and other similar problems.

Seated Knee-to-Chest 

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

Steps:

  1. Sit comfortably at the edge of the chair without feeling like falling over.
  2. Keep the back straight and the core (abs and lumbar) tight. Stick the chest out.
  3. Place both hands at the sides of the chair and grip the seat to keep stable.
  4. Place both feet far out in front of the body and point the toes to the ceiling. Both feet should be diagonal to the hips.
  5. Slowly, raise both legs closer to the body while bending the knees. Get to as close to the chest with both knees as possible.
  6. Slowly, perform this motion in the exact opposite direction back to starting position. This equals one “rep”.

Note: You can isolate this movement with one leg at a time as well. Just make sure the opposite leg is firmly planted on the ground before you begin lifting.

 

Extended Leg Raises

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

Steps:

  1. Sit comfortably at the edge of the chair without feeling like falling over.
  2. Keep the back straight and the core (abs and lumbar) tight. Stick the chest out.
  3. Place both hands at the sides of the chair and grip the seat to keep stable.
  4. Place both feet far out in front of the body and point the toes to the ceiling. Both feet should be diagonal to your hips.
  5. Lift one leg up to the highest point possible (optimal range ending at the hips) without moving the center of the body. The other leg will stay in starting position.
  6. Slowly lower the leg back to starting position then repeat with the opposite leg.
  7. Kicking both legs equals one “rep”.

Note: This movement can be isolated with one leg at a time as well. Just make sure the opposite leg is firmly planted on the ground before beginning lifting the leg

 

21 Chair Exercises for Seniors: A Comprehensive Visual Guide