Exercises, Whole Health

Chair Exercises Part 3

Nancy L.

This article is the 3rd in a 4-part series on Chair Exercises

In week 2 of the series on chair exercise we progressed routines with a bit more difficulty. In this 3rd section of the 4 part series we will continue to train and strengthen the different muscle groups.

Begin the routine with a 5 to 10 minute warmup, then progress to the exercises outlined below. These exercises are designed to improve strength, flexibility and proprioception while promoting relaxation. Again, the use of a ball can be employed.

Part 3 of this series on Chair Exercises includes:

  1. Chair stands ā€“ Quads, Hamstrings & Glutes
  2. Overhead Arm Extensions – Triceps
  3. Sitting Crunch ā€“ Abs & Core
  4. Lower Limb ā€“ Proprioception, Legs & Abs
  5. Seated Heel Raises ā€“ Calf muscles
  6. Overhead reach with side bends ā€“ Obliques, flexibility, relaxation.
Chair Stand
  1. Stand in front of a chair with feet shoulder width apart.
  2. Push buttocks/glutes backward and lower slowly onto the chair.
  3. Keeping back straight, tighten abs/core.
  4. Push through your feet and lean forward slightly at the hips; return to standing position.
  5. Repeat 8 to 10 times.
Trunk Flexion / Extension
  1. Sit in a chair holding a ball at lap level.
  2. Bending at the waist, keep arms straight and lower the ball to between legs at floor.
  3. Keeping arms straight raise the ball to overhead.
  4. Repeat this 8 to 12 times.
Chair Crunch
  1. Sitting straight, cross hands over chest. You may hold a light weight at your chest, if you wish.
  2. Bend forward at the waist.
  3. Return to erect position.
  4. Perform 10 to 20 Sitting Crunches.
Lower Limb
  1. Sitting with feet on the floor, place hands behind back.
  2. Lean forward and slightly bend the neck.
  3. Straighten right knee until tension is felt.
  4. Hold this position for 10 to 20 seconds.
  5. Repeat on left leg.
  6. Complete 4 to 8 reps on each leg.
OR
Seated Heel Raise
  1. Raise heels keeping toes on floor. Place the ball on top of knees, if you wish. OR Place toes on a board with heels on the floor and ball or weight on top of thighs.
  2. Rise up on toes as high as possible.
  3. Complete 8 to 10 reps. Complete 1 to 3 sets.
Overhead Reach with Side Bend
  1. Sitting or standing with feet together, extend arms overhead.
  2. Rotate arms so that the backs of both hands are touching overhead.
  3. Bend body to one side as far as is comfortably possible.
  4. Hold this position for 8 to 12 seconds.
  5. Repeat on other side.
  6. Do a few of these on each side

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