Seated Chair Exercises For Seniors Pdf
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Exercise 4 chair marching first check your posture lift alternate legs so that your feet lift about 2 inches from the floor and swing your arms forwards and back at a speed that is comfortable for you.
Seated chair exercises for seniors pdf. Seated front shoulder raises 3. Raise upper body forward until sitting upright using hands as. Sit toward front of chair knees bent feet flat on floor. Place pillows on the back of chair.
Imagine you marching along at a brisk pace. Most of the exercises can be done while sitting in or holding onto a chair to help with balance. Chair exercises for seniors are easy safe and able to be performed anywhere. Keep your back and shoulders straight throughout exercise.
Lean back on pillows in half reclining position. Seated chest press 4. The starting position for all exercises 8 it is important that you maintain good posture during the exercises. Continue for about 20 30 seconds benefits improves circulation and warms the muscles.
Seated bicep curls 6. Many of the chair exercises in this manual are adapted from the national institute of aging tufts university and the centers for disease control and prevention. You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair.
For the workout you ll need two tennis balls a sturdy chair with arms a towel and two equally weighted objects like hand or wrist weights soup cans or water bottles. To do this exercise without using your hands as you become stronger. They are designed to improve strength flexibility and balance. You may need to use 1 or 2 pound weights when starting out.
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