Senior Citizen Chair Exercises For Seniors Pdf

Chair stand strengthens muscles in abdomen and thighs.

Senior citizen chair exercises for seniors pdf.

18 chair exercises for seniors. For the first time go to module a pages 7 to 13 and do the warm up and exercises on several different occasions until you are comfortable. Though some of the following exercises may require a resistance band or dumbbells to perform accurately with results. Your goal is to do this exercise without using your hands as you become stronger.

This guide includes daily routines and balance exercises for seniors with pictures for easy reference. The only thing a senior needs is a chair. Keep your back and shoulders straight throughout. Modified leg lifts chair exercise for abs.

Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair. You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. This is one of the simplest chair exercises for seniors that can be done virtually any way. If you want to improve your balance and want a structured plan to do it download the balance exercise guide 21 days to better balance to see what i teach my patients in the clinic.

Chair exercises for seniors are easy safe and able to be performed anywhere. Chair based exercises will develop your cardio fitness muscular strength and flexibility. A seated workout encompasses far more than movements. Once you get a chair you are good to go.

These 21 chair exercises come with steps visuals and videos for each. The starting position for all exercises 8 it is important that you maintain good posture during the exercises. As the exercises become easier gradually add more weight. 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.

Sit toward front of chair knees bent feet flat on floor. The modified leg lifts are a chair based exercise that helps to improve your core strength get rid of belly fat and abs. If you are an exercise leader review pages 5 and 6 to see a brief description of all the exercises. We ve gathered 29 different exercises designed to be safe and challenging for seniors and the elderly.

You may need to use 1 or 2 pound weights when starting out. Here are some of the best chair exercises for seniors. When you are ready to start these chair exercises. Having exercise routines readily available will help give you a jump start towards better health.

Lean back on pillows in half reclining position. Download the free hasfit app. Place pillows on the back of chair.