Senior Citizen Chair Exercises For Seniors Pdf

Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair.

Senior citizen chair exercises for seniors pdf.

The only thing a senior needs is a chair. This is one of the simplest chair exercises for seniors that can be done virtually any way. The starting position for all exercises 8 it is important that you maintain good posture during the exercises. When you are ready to start these chair exercises.

You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. Modified leg lifts chair exercise for abs. 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 stand strengthens muscles in abdomen and thighs.

We ve gathered 29 different exercises designed to be safe and challenging for seniors and the elderly. Keep your back and shoulders straight throughout. 18 chair exercises for seniors. Sit toward front of chair knees bent feet flat on floor.

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. Having exercise routines readily available will help give you a jump start towards better health. Place pillows on the back of chair. Download the free hasfit app.

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. A seated workout encompasses far more than movements. 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.

Once you get a chair you are good to go. Though some of the following exercises may require a resistance band or dumbbells to perform accurately with results. Chair exercises for seniors are easy safe and able to be performed anywhere. Here are some of the best chair exercises for seniors.

You may need to use 1 or 2 pound weights when starting out. Your goal is to do this exercise without using your hands as you become stronger. Chair based exercises will develop your cardio fitness muscular strength and flexibility. Lean back on pillows in half reclining position.

This guide includes daily routines and balance exercises for seniors with pictures for easy reference. Practice these basic movements and choose one or two exercises from each category for a well rounded seated workout. Balance exercises for seniors pdf handout.