{"id":1721,"date":"2024-04-16T18:49:15","date_gmt":"2024-04-16T22:49:15","guid":{"rendered":"https:\/\/www.asbury.org\/riverwoods\/blog\/2024\/04\/16\/chair-exercises-for-seniors\/"},"modified":"2024-04-16T18:49:15","modified_gmt":"2024-04-16T22:49:15","slug":"chair-exercises-for-seniors","status":"publish","type":"post","link":"https:\/\/www.asbury.org\/riverwoods\/blog\/2024\/04\/16\/chair-exercises-for-seniors\/","title":{"rendered":"Chair Exercises: Strengthen Without Standing Up!"},"content":{"rendered":"

Chair Exercises: Strengthen Without Standing Up!<\/h1>\n

Exercise programs, like people, come in all shapes and sizes. And there are incredible benefits to be derived from any and all types of exercise. One of the most valuable types is strength training. What does that translate to for older adults? Stronger muscles mean being able to carry our own groceries, get out of a chair with ease, and walk farther and faster. Stronger muscles help ward off joint problems, decrease the risk of osteoporosis, and improve posture and back pain. Give them a try!<\/p>\n

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\"\"1. Seated Chest Press<\/strong><\/p>\n

Wrap the exercise band behind your back and grip it on each side under your arm pits.\u00a0 Press out in front of you until your elbows are almost straight.\u00a0 Slowly return to starting position and repeat.<\/p>\n<\/div>\n

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\"resident2. Seated Row<\/strong><\/p>\n

Sit upright close to the edge of the chair with legs extended a bit, heels anchored to the floor and knees bent.\u00a0 Wrap the exercise band around your feet, crisscross the band and then hold one end in each hand.\u00a0 Pull on the band, squeezing your shoulder blades together.\u00a0 Slowly return to starting position and repeat.<\/p>\n

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\"resident3. Biceps Curl<\/strong><\/p>\n

Sit with feet firmly planted on the floor in front of you.\u00a0 Anchor the tubing securely under your feet and grip firmly with each hand.\u00a0 Keeping your elbows by your side, curl your palms up towards your shoulders.\u00a0 Slowly return to starting position and repeat.<\/p>\n

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\"resident4. Triceps Extension<\/strong><\/p>\n

Grip the band with both hands in front of you, leaving approximately 8-12 inches of band between your hands.\u00a0 Anchor one hand right above the chest.\u00a0 With the other arm, extend the elbow until your arm is straight out to the side. Slowly return to starting position and repeat.<\/p>\n

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\"\"5. Abdominal Crunch<\/strong><\/p>\n

Sit upright close to the edge of the chair and cross your arms over your chest. Slowly lean back until your shoulder blades barely touch the back of the chair.\u00a0 Hold for just a small moment, then slowly return to the starting position and repeat.<\/p>\n<\/div>\n

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\"\"6. Leg Press<\/strong><\/p>\n

Sitting upright, lift one leg, wrap the band around the bottom of your shoe, and grip firmly in each hand. Press your foot out until the knee is almost straight.\u00a0 Slowly return to starting position and repeat.\u00a0 Switch to the other leg when finished.<\/p>\n<\/div>\n

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A few overall guidelines:<\/strong><\/h2>\n