Easy Chair Exercises for Seniors that improves balance & strength

Falls do not have to be a fact of life – exercising can make you stronger and fitter. No fancy equipment needed, just pull up a chair! A proven way to help prevent falls and slips are with simple exercises. The exercises below can be done to improve balance and strength. Please be safe, use a sturdy chair that do not have wheels and use assistance if needed or required by your physician. Please consult your physician before attempting the following exercises.                               
 

Single leg Stance 

Step 1:Stand behind a sturdy solid chair.

Step 2:Hold on to the back of It.

Step 3:Lift up your right foot and balance on left foot. 

Step 3:Hold that position for 30 seconds (or as long as you can)

Step 4:Switch foot. 

Clock Reach 

Step 1: Stand behind a sturdy chair.

Step 2: Hold the chair with your left hand.

Step 3:Imagine that you are standing in the Center of a clock. The number 12 is directly in front of you and the number 6 is directly behind you. 

Step 4: Lift your right leg and extend your right arm and point to 12, then 3 and finally point to 6. Bring arm back to 3 and then to the number 12.

Step 5: Repeat this exercise twice per side

*Be sure to look straight ahead the whole time 

Back Leg Raises

Step 1: Stand behind a sturdy chair. 

Step 2: Slowly lift your right leg straight back. Don’t bend your knees or point your toes. 

Step 3: Hold that position for on second, gently being your leg back down. 

Step 4: Repeat this 10-15 times per leg. 

Side Leg Raise

Step 1: Stand behind a sturdy chair with your feet slightly apart.

Step 2: Keep your back straight, your toe facing forward and stare straight ahead. 

Step 4: Slowly lift you right leg to the side. 

Step 5: Lower your right leg slowly 

Step 6: Switch foot. 

Repeat this exercise 10-15 times per leg

Toe Lifts

Step 1: Stand behind a stead chair

Step 2: Stand straight and put arms in front of you. 

Step 3: Raise yourself up on your toes as high as you can, then gently lower yourself. 

*Don’t lean forward on chair.

Lift and lower yourself 20 times. 

Shoulder Rolls

Step 1: Stand behind a stead chair or seated in a chair. 

Step 2: Rotate your shoulders gently up to the ceiling, then back and down. 

Step 3: Do the same thing but roll them forwards and then down. 

Repeat 10-15 times 

Single Limb Stance with Arm
 

Step 1: Stand with your feet together and arms at your side next to a chair.

Step 2: Lift your left hand over you head

Step 3:  Slowly raise your left foot off the floor. Hold that position for ten seconds. 

Repeat the same action on the right side.  


Remember that before embarking on an exercise regimen, please consult your doctor.

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