When you think of exercise, chances are going to the gym or playing sports. That’s not the only way to keep fit, though! There are several exercises you can do in your own home that don’t require any equipment at all. Chair exercises are some of the easiest and most effective options out there, which make them perfect for aging loved ones who may not be able to climb onto an elliptical machine or lift weights with ease. Here are six chair exercises to try if you want to stay fit without leaving your home!
Neck Stretch
A neck stretch chair exercise is easy to loosen up stiff and sore neck muscles. However, if you are experiencing chronic pain or sharp, jabbing sensations in your neck, then it is best to speak with a medical professional before performing any type of stretching activity.
What’s needed? First, get a chair that has arms that can be adjusted upwards and downwards (therefore allowing for variable heights). This will be your stretching chair. If you are unsure whether or not your chair meets these criteria, try sitting in it normally with your hands on your lap. If there isn’t adequate room between your arms and body, it might not work for a neck stretch chair exercise.
To do the neck stretch, sit upright on the chair and simply tilt your head toward your left shoulder until you feel a stretch. Hold the stretch for about 10 to 15 seconds before repeating on the other side.
Shoulder Circles
Shoulder circles are an easy way to activate and warm up typically neglected muscles, such as those in your shoulders. You can do shoulder circles from a seated position or standing. Simply raise your arms above your head and slowly rotate them in small circles for about 20 seconds at a time. As you do them, be sure to breathe in through your nose and out through your mouth! If you want more of a challenge, try adding resistance by holding a weight while doing shoulder circles.
Shoulder Rolls
Shoulder rolls, also known as shoulder shrugging or shoulder lift, are easy to do and can provide a gentle stretch to your shoulders. Sit in a chair with your feet flat on the floor and hands resting on your lap. Straighten both of your arms out in front of you so that they are extended straight up from your shoulders. Slowly roll forward from your lower back, lifting one arm at a time until you’ve reached their full height above your head with both arms extended upward.
Knee Lifts
This chair exercise is a great way to build strength in your hips, thighs, and buttocks. It will also strengthen your lower back while working on balance. Knee lifts are often prescribed as a therapeutic exercise for patients with osteoporosis and arthritis of their hip joints. They can be done while seated in any chair with good support.
Tummy Twists for Abs
The tummy twists for abs chair exercise is an easy-to-do abs exercise. To do it, simply sit in a chair and place your hands on your lap. Then, lift one knee and bring it over to touch your elbow before lowering it back down to its original position. Repeat with both knees, after which you should do at least ten repetitions. Like other ab exercises that can be done while seated, like chair crunches and incline twists, they tend to work better than traditional crunches since they offer less strain on joints such as your neck or lower back.
Skater Switch
With the skater switch knee lifts, you can get the attractive waistline you desire! Sit on an exercise ball or chair with your feet on the floor. Walk your hands out so that you are lying straight back on a ball or sitting back in a chair. Keep your abs contracted, and bring one foot in toward your chest and then switch legs, bringing it out in front of you (like doing crunches). Move slowly, as if you were sitting on a rolling ball.
