Chair stretches pdf

Then complete with your left leg. Extend it until it’s straight. As you progress, you can lift your thigh off the chair as high as you can comfortably.

Ensure that the chair you use is sturdy and stable, and that it won’t move during the sit to stand exercise in particular. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready before you start.

Back Exercise – Back Stretch 1. Sit all the way back in your chair 2. Lean forward from the waist, placing your chest on top of your thighs 3. Rest your hands in front of your feet and put your head between your knees—hold for seconds 4. Place your hands on your thighs and push your upper body to a seate upright position 5. Gently pull your head downward until your feel a slight stretch in the back of your neck. Caution: Persons with cervical spine injuries should have their doctor’s approval before doing this stretch. Hold on to the chair for balance with your right hand.

Bend your le‡ leg back and grab your foot in your le‡ hand.

Keep your knee pointed to the floor. If you can’t grab your ankle, loop a resistance ban belt, or towel around your foot and hold both ends. Head shave Purpose: This will strengthen muscles of the upper back, shoulders and back of arms.

Instructions: Place your fingertips behind your head with elbows out and pointing to the side. Squeeze your shoulder blades together. With the best posture you can muster, stretch and reach your arms overhead so that you’re lengthening your spine. Alternate moving your hands as though you’re climbing a rope, pulling yourself up.

You’ll notice that you’re getting movement in your rib cage and spine. If you don’t challenge your muscles, you won’t get much benefit. Do 8–repetitions in a row. Wait a minute, and then do another “set” of 8–repetitions of the same exercise. A seated workout encompasses far more than movements.

Chair Exercises for Seniors. Here are some of the best chair exercises for seniors. Practice these basic movements, and choose one or two exercises from each category for a well-rounded seated workout.

A few simple stretches can do wonders for your body. Learn the best stretches to relieve your pains. Module A is the first of four groups of exercises that contains several fun and easy-to-learn movements designed to help you feel comfortable with chair exercises, and with using a ball as an exercise tool.

The exercises in this module benefit our bodies in many ways: 1. Sunshine arm circles: open torso and ribcage 2. The chair based exercises in this booklet, although low-intensity, will still encourage inactive people to develop healthy activity habits. Participating in these exercises will help individuals with limited movement to carry out the everyday activities that are essential to living as independently as possible. For more stretch , continue to bend forward until your hands rest on the floor. Slowly inhale, return to a sitting position and raise your arms over your head again. Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart.

Engage your core and step your feet backward until your body forms a straight diagonal line from your heels to your head. While you’re holding an upright posture, march in place with your seat firmly planted. Swing the opposite arm as you march each foot forward. Anne Pringle Burnell, an ACE- and Aerobics and Fitness Association of America–certified trainer and founder of Stronger Seniors,.

This sequence will benefit anyone who prefers to do yoga in a chair , such as seniors or those in a chair at work. Keep in mind that you want a sturdy chair that you feel comfortable and stable in. These office yoga moves and easy chair yoga exercises are simple stretches to do almost anywhere – even when you’re confined to a small cubicle! So relax, refresh, relieve stress and tension now with office yoga!

Stretch your back and shoulders with a leg hug Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll).