Chair Yoga for restricted mobility & Seniors 65 and up – 20 Minutes
Improves strength and balance
Increases flexibility
Reduces the risk of falls
Improves cardiovascular health
Manages weight
Improves mood and cognitive function
Here are some specific chair exercises that seniors can do:
Arm raises:
Sit upright in a chair with your feet flat on the floor.
Raise your arms out to the sides until they are parallel to the floor.
Hold for a few seconds, then slowly lower your arms back down.
Repeat 10-15 times.
Upper body twist:
Sit upright in a chair with your feet flat on the floor.
Place your hands on your shoulders.
Slowly twist your torso to one side, then the other.
Hold for a few seconds on each side.
Repeat 10-15 times.
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Upper body twist chair exercise for seniors
Seated torso twist:
Sit upright in a chair with your feet flat on the floor.
Place your hands on your hips.
Slowly twist your torso to one side, then the other.
Hold for a few seconds on each side.
Repeat 10-15 times.
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Seated torso twist chair exercise for seniors
Chair plank:
Sit upright in a chair with your feet flat on the floor.
Lean forward and place your hands on the floor in front of you.
Keep your back straight and your body in a straight line from head to toe.
Hold for 30-60 seconds.
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Chair plank chair exercise for seniors
Leg raises:
Sit upright in a chair with your feet flat on the floor.
Raise one leg out in front of you until it is parallel to the floor.
Hold for a few seconds, then slowly lower your leg back down.
Repeat with the other leg.
Repeat 10-15 times per leg.
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Leg raises chair exercise for seniors
Hamstring stretch:
Sit upright in a chair with your feet flat on the floor.
Bend forward at the hips and reach towards your toes.
Hold for a few seconds, then slowly sit back up.
Repeat 10-15 times.
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Hamstring stretch chair exercise for seniors
These are just a few examples of chair exercises that seniors can do. There are many other exercises that can be done from a chair, so be sure to talk to your doctor or a certified fitness professional to get a personalized exercise program that is right for you.