21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 9

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April 1, 2020
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21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 9

This is the ninth 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.

Heel Slides

 

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

If a senior is currently experiencing major knee pain, this might not be a suitable exercise due to pressure sustained on the joints. If a senior does have knee pain, they should keep the pressure to a minimum so as not to agitate the joint. To protect the floor from damage, grab a towel or a blanket and place it on the ground in front of the chair.

Steps:

  1. Sit comfortably in the chair toward the edge of the seat.
  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. Extend one leg far out in front of the body and point the toes forward. The extended leg’s foot should be diagonal to the hips. If using a blanket or other item, place the foot on top. The other leg should be naturally bent, close to the body with the foot planted on the floor.
  5. With the extended leg, keep the foot flat, push against the floor and drag the foot slowly toward the body until it reaches the flexed position of the other leg.
  6. While keeping pressure, extend the leg back to the starting position.
  7. A single rep is when performing the full movement of pulling then pushing the foot back to the starting position.

 

Seated Calf Raises

 

 

Difficulty Sets/Reps Time
Easy 3/20-30 6 Minutes

If a senior is feeling tense in their calves and it isn’t very easy to squat, calf raises might help stretch those tense muscles or joints around the lower part of the leg.

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. Both feet should be flat on the floor.
  5. Slowly, extend the heels of your feet upward, pushing the toes on the ground and lifting the heels in the air.
  6. Place both feet back to the starting position.
  7. Repeat this movement for 20 or more reps to create a “burning” feeling in the calves.

Note: If this movement feels too easy with just bodyweight, place a medicine ball or another weight of equal value towards the edge of the lap (almost to the knees). Or, put a shallow object underneath both feet (about 3-4 inches off the ground) for a full range of motion.

 

21 Chair Exercises for Seniors: A Comprehensive Visual Guide