Saturday, December 15, 2018

10 Minute Seated Exercise to Increase Stability

September 14, 2015 by  
Filed under Featured

seniors learning seated exercises

There are several seated exercises that you can do to help with stability if you are not comfortable standing up.

You will need three things to do these exercises, a sturdy chair, an elastic exercise band, and ankle weights when you are comfortable using them. Always sit up as straight as possible to improve posture. It is very important to breath while you are exercising. Breath out when you are extending your arms or legs, and breath in when you are lowering them. When you are comfortable an exercise ball can be used instead of a chair, to help strengthen your core even more!

  • Warm Up
    • Sit up as straight as you can with your feet flat on the floor. Lift 1 leg and the opposite arm up at the same time like you would if you were walking. “Walk” in place in your chair for 30 seconds to get the blood flowing.
    • Sit up as straight as you can with your feet flat on the floor. Gently lift your arms up and down like you were flying for 30 seconds to relax the shoulders.
    • Put your arms straight out in front of you. Open your arms as wide as you can. Continue opening and closing your arms for 30 seconds.
  • Lower front leg muscles
    • Sit up as straight as you can with your feet flat on the floor. Lift your toes off the floor. Repeat this exercise 10 times.
  • Calf Muscles
    • Sit up as straight as you can with your feet flat on the floor. Lift your heels off the floor. Repeat this exercise 10 times.
  • Thigh Muscles
    • Sit up as straight as you can with your feet flat on the floor. Lift your leg off the floor and straighten it as far out as you can. Repeat this exercise 10 times per leg. Ankle weights can be worn once you are able.  
  • Hip Flexors
    • Sit up as straight as you can with your feet flat on the floor. Lift your knee up as high as you can. Repeat this exercise 10 times per leg.
  • Outer Hip Muscles
    • Sit up as straight as you can with your feet flat on the floor. Place an elastic band around your thighs. If you are not ready for an elastic band yet, just move your leg out as far as you can without it. Swing each leg out to the side as far as you can. Repeat this exercise 10 times per leg.
  • Upper Back Muscles
    • Sit up as straight as you can with your feet flat on the floor. Hold an elastic band at chest height. Pull your arms back pinching your shoulder blades together. Repeat this exercise 10 times.
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