Chair Exercises Part 2

This article is the 2^nd in a 4-part series on Chair Exercises

In week 1 of the series on chair exercise we began with routines that were designed to be an introduction to chair exercise with less difficult training moves. With this next section we will progress to a bit more ambitious training and continue with strengthening the different muscle groups.

Begin with a 5 to10 minute warmup, maybe a short walk or toe taps and arm swings or marching while seated and, then, proceed to the workout described below. These exercises will improve strength, endurance, flexibility and balance. Again, the use of a ball can be employed.

Part 2 of this series on Chair Exercises includes:

1. Rotational Chop – Upper Body, Obliques & Core
2. Isometric External Rotation – Shoulders
3. Inner Thigh Squeeze, Adduction
4. Isometric Adduction – Strengthen Shoulders, Chest
5. Knee Extensions, Hamstrings & Quads
6. Lumbar Rotation, Back

1. Sitting or standing hold the ball with arms straight.
2. Rotate from side to side to work the upper body, obliques and core.
3. Complete 6 rotations on each side.
4. Rest and repeat for a total of 3 sets.

1. Keeping left elbow at side, bring right hand to the left wrist.
2. Push on the left wrist with the right hand, applying light resistance to the outward motion.
3. Hold for 6 to 8 seconds.
4. Repeat on other side.
5. Perform 3 sets on each side.

1. Sit with the ball (or towel) between thighs.
2. Push knees together.
3. Hold this position for 8 to 10 seconds.
4. Rest.
5. Repeat for a total of 3 sets.

1. Sitting or standing, place ball between right arm and body.
2. Gently press right arm into ball using light to medium pressure.
3. Hold for 6 to 8 seconds.
4. Repeat on the other side.
5. Repeat for a total of 3 sets on each side.

1. Sit straight in the chair.
2. Extend (straighten) knee until a stretch is felt in the back of the thigh.
3. Hold this position for 10 to 15 seconds.
4. Repeat with the other leg.
5. Perform 6 to 8 reps with each leg.

1. Cross arms over chest.
2. Rotate trunk from side to side. Keep rotations small and pain free.
3. Perform 8 to 10 rotations per set.
4. Complete 3 sets