21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 8

21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 7
March 18, 2020
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April 1, 2020
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21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 8

This is the eighth 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.

Modified Squats

 

Difficulty Sets/Reps Time
Medium 2-3/8-12 5 Minutes

It doesn’t matter what age we are, squatting is noted as one of the most beneficial exercises a person can perform. However, not everyone can perform a typical squat; sometimes assistance is needed.

Steps:

  1. Position the chair in front of the body, facing toward the back-end. Take a single step back from the chair.
  2. Center the body directly with the middle of the chair. Place both hands out in front of the body.
  3. Position both feet at hip-width apart, directly under the body.
  4. Point the toes forward or partially away from the center of the body.
  5. Keeping the knees behind the toes (don’t let them overlap the toes), bend both knees and loosen the hips, moving the buttocks toward the floor. Watch both knees so they don’t fall inward toward the center of the body – force them away from your body.
  6. Once at a stop in the squat position, push the body back to a standing position.

Note: If the chair is moving or is unstable, place the front-end against a wall for stability. Also, if the chair’s back is high, you can place your hands directly on top for stability.

Knee Extensions

 

Difficulty Sets/Reps Time
Easy 2-3/8-12 6 Minutes

Steps:

  1. 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.
  2. Keep 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. Keep both legs at a 90-degree angle with the chair.
  5. Extend one leg in front of the body up in the air until full extension is made. Keep the other leg in its original position for stability.
  6. Slowly draw the one leg back to starting position.
  7. Repeat for both legs to count as one set.

 

21 Chair Exercises for Seniors: A Comprehensive Visual Guide