Expert Interview. Simultaneously, slowly shift the upper torso to the right side without collapsing the abdomen (keep it tight). It’s best to have someone do the exercise (such as walking or chair exercises) with your loved one. Breathe deeply after each set. Both feet should be diagonal to the hips. Biceps allow us to pick up objects and bring them closer to our body. Thanks! If they’re performing anything like a squat, then shoes that are flat can aid in keeping the back straight and the knees aligned instead of them dipping (buckling) inward toward the middle of the body; this is something that should be avoided. Begin from a seated position on your chair. Repeat 10 times and work up to three sets in a row. HOW TO DO IT: Sit with both feet on the floor and an erect posture, with your shoulders aligned over your hips. If a senior is feeling tense in their calves and it isn’t very easy to squat, calf raises might help stretch those tense muscles or joints around the lower part of the leg. Point the toes forward or partially away from the center of the body. Do a plié squat, lowering your hips straight toward the floor. An exercise that not only uses chest muscles but also the shoulders and triceps, this is known as a compound movement because of the variety of muscles used at once. If you have any questions or recommendations for more exercises you’d like to see, feel free to ask us in the comments below! Being confined to a wheelchair has its discomforts especially for seniors. Start with both elbows spread to the sides of the body and align them under the shoulders. By using our site, you agree to our. Stick the chest out. Turn your neck to the left for five seconds. Sit at the edge of your chair with your back straight. 14. Support wikiHow by Extend the arms up, reaching above the head until they’re fully extended (or get to a range that feels most comfortable). Secure the core by keeping the back upright and the spine straight. It should not be Hold the position for 10-20 seconds then shift sides. If you feel pain or discomfort in your back, take short posture breaks then return to the workout. Both feet should be diagonal to the hips. Our entire body is connected by a muscle chain and just like a regular chain, if we have a chink, the other links won’t perform the same. Just grab your favorite seat and get going! Start off with smaller ranges of motion and fewer repetitions until you become more comfortable with the moves. It is very useful to provide at least a daily routine of exercises to counteract these downsides. Seated Overhead Stretch Note: If this movement feels too easy with just bodyweight, place a medicine ball or another weight of equal value towards the edge of the lap (almost to the knees). If a senior is feeling resistance (tension) in their core, then they’re in the correct position. Watch both knees so they don’t fall inward toward the center of the body – force them away from your body. This helps increase your leg flexibility. Point toes outward and stack your shoulders over your hips. Keep both legs at a 90-degree angle with the chair. Believe it or not. Standing, walking, running, climbing stairs, and bending down to pick up objects are all part of using our legs. Repeat pattern for 3-5 times or as comfortable. Not a single personal trainer or physical therapist will say that stretching is a bad idea when it comes to exercise because there are so many benefits to keeping the body flexible and relaxed, especially after performing the above exercises! Stick the chest out. 21. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Stop when feeling resistance in either the glutes or hips. If a senior is feeling resistance (tension) in their core, then they’re in the correct position. Body parts targeted: Calves (back of lower leg) Get set: Sitting at … Get set: Stand feet hip-width apart with your right side next to the chair back; lightly grip the top of the chair. To protect the floor from damage, grab a towel or a blanket and place it on the ground in front of the chair. This exercise requires using the hips, not the knees, to thrust the body to a standing position. Whether we’re standing, walking, bending over, or even sitting, we’re using our core. Slowly arch the back inward, with the stomach pushing outward, then lean backward using only the upper body. Strengthen your grip with resistive putty, commercial grippers or a flexible ball. Seated Leg Lifts - Good for the knees and activates the back leg muscles. This exercises strengthens your hip flexors, a group of muscles on the fronts of your hips that help you maintain good posture and hip stability. Engage your core. As an alternative, you can tie a resistance band around your ankles and push your legs apart. Keep the back straight and the core (abs and lumbar) tight. "Was looking out for ways to tone my leg muscles while sitting, and you have given a good number to start with. 2020 17. Ensure that the back is firm to the backrest of the chair. Repeat this process for a total of 12 times. Twist at your waist to the right as far as you can, then repeat to the left. 12. We’re here to help. Stick the chest out. This exercise will strengthen your triceps, chest and the front of your shoulders. However, not everyone can perform a typical squat; sometimes assistance is needed. Neck Rotation - Improves flexibility and movement of the neck. Go: Step with your right foot back and to the left to the 8 o’clock position. To keep it secure, think of using a strong clip or pin or try having a family member of the senior’s help install a couple of shelving brackets to the back of the chair to keep the band positioned appropriately.