CHAIR EXERCISES FROM THE WAIST UP! (while sitting down)
SIT WHILE GETTING YOUR WORKOUT!
Now, adding to those, the following are going to further expand our workout to more parts of our bodies! And yes, you sit while getting your workout! Which makes it good for older people, the elderly, someone who is chair-bound for a short or long duration of time.
If you are bedridden, maybe alter the parts of these exercises that you are able to do and just concentrate on those.
If you are wheelchair bound, please, lock your wheels and heed caution, possibly have someone who can help you, mostly being of assistance if you may need any. If you may be partially paralyzed, maybe some of these exercise will be beneficial to you, and if so, having someone nearby to assist may be a good idea. The main thing to everyone is to BE SAFE!
FIRST THINGS FIRST!
First, make sure you are using a strong, stable chair with no wheels and no arm rests, and one where your feet fit firmly on the floor.
Oh yes, this is a good time to point out, did you follow the guideline in “First Things First!“? If not, please go read there now, then come back and continue! 🙂
Alright! Now, sit up straight in your chair, but do not lean back against the back of the chair (that’s cheating…lol and besides, lessens the exercise). Now, stretch your arms out to each side. No worries, they don’t have to be up high, just extend them out. Now, puff out your chest! Feel that stretching in your back? That’s good! Hold that for however long you can, try for 8-10 seconds. You don’t have to hold your breath, you can still breathe while holding it, really, trust me! 🙂 Now relax. Next, repeat! Expand those arms! Strive to do this about 5 times. Good job! That is good for your back! I’ve been doing this pretty much since grade school. Having a friend back then with scoliosis, made me very aware of my back posture.
Oops, sorry, that squirrel again. 😉
FLY LIKE AN EAGLE!
Alright! Now that you are sitting up straight, drop your arms to each side and keeping them straight slowly raise them out to each side. Got it? Alright, count to 5 holding that pose, then slowly raise them up to the sky. Hold that pose for 5 seconds. Now, slowly lower your arms back down, stopping half way, count to 5, then all the way down to your sides. Now, repeat for 5 times if you can. Did it?? Awesome!!
Now, loosen your arms and just let them flow! Go through the same motions as before, but let your arms flow freely, fluidly, no need to pause. Just up, down, up, down! Fly like an eagle! And you can stop and relax whenever you are ready. 🙂
YOU DESERVE A HUG!
Now, give yourself a hug, you deserve it!! oh, while you are there, got each hand on the opposite shoulder, right? Hold that pose. Now, from the waist up, slowly twist to your right. Hold it there for a few seconds, then slowly twist back so you’re facing forward. Perfect. Now, do it again, twisting to your left, holding, then slowly go back forward. Repeat that to each side a few times. Then, if you would like, after that, extend your arms straight out, doing the same twisting motions, moving only from the waist up and repeat each side a few times. Fantastic!
Keeping yourself in the same pose, slowly lean to your right, far as you comfortably can. (You will feel the stretching on your left side.) Bounce a little bounce 3 times, then slowly come back to an upright position. Now, slowly lean to your left, again, as far as you comfortably can. (You will feel the stretching on your right side.)Bounce a little 3 times, then slowly come back to an upright position. Repeat the process 3 more times, each side. Now, slowly lean forward, keeping your back straight (you can feel it in your lower back). Then slowly straighten back up.
Next, you may think to lean backwards. Instead, place your hands in your lap, then sit tall, pull your shoulders back and push out your chest!
Excellent! That should have loosened you up nicely! 🙂
Tie Your Shoes!
Alright! Here’s a new one! It will help develop your stomach muscles, strengthen your back and also help you to tie your shoes!
Sit in your chair and place your feet firmly in front of you. Take a deep breath and slowly reach down towards your left foot and touch your toes. Hold that for 5 seconds. Now slowly raise up. Now, again, slowly reach down towards your right foot and touch your toes. Hold that for 5 seconds. Now slowly raise up.
Now, this time, lets add a little something to it! Lean over and slowly reach to your left foot and touch your toes. Hold that for 5 seconds. Now, move over to your right toes and touch THEM for 5 seconds. And slowly raise up.
Lets repeat this last one about 3 more times. More if you feel up to it! Lets do this!
That was a lot of work! Good job! Need a drink? Go ahead and take a drink of that water! Feel free to pause anytime when you feel the need, but, see if you can wait until between each exercises. And this is a good break point. 😉
CHAIR EXERCISES FROM THE WAIST DOWN! (while sitting down)
STRENGTHEN THOSE LEGS!
Let’s get those legs working! Get that strong, stable chair. Arm rests may be ok for these (but no arm rests will be a stronger workout) but definitely no wheels. Ah, but if you are wheelchair bound and have no choice in the matter, be sure to lock those brakes in good and have a helper nearby for extra precaution. Now, lets get seated and situated. Got that bottle of water handy nearby? Good! 🙂 Now, let’s get going and strengthen those legs!
Sit up straight in your chair, don’t lean back against the back of your chair. Hold each side of the chair with your hands for stability and support. Now, keeping your knee bent, slowly lift your right knee (as if you’re marching sitting down). Lift it as high as you can. Hold it for a few seconds. Now, slowly lower your foot back to the floor. Try not to let it flop down, it’s good to keep control.
Alright, now let’s switch to your left leg, keeping your knee bent, slowly lift it as high as you can and when you get it there, hold it for a few seconds (5 seconds is always a good time to strive for), then slowly lower it back to the floor. Remember that control!
Now, repeat again with your right leg, then your left. Doing each one 5 times, if you can. If you can’t, no worries, do what you can. Maybe next time you can! 🙂
Alright, I believe we did these when doing out foot exercises, but we’re going to do them again now. Can’t ever do too many leg lifts. 🙂
This time though, we are definitely sitting up in our chair, keeping our back straight and no leaning back. Hold each side of your chair for support, if you need.
Now, slowly lift and straighten your right leg out in front of you. Hold it for the count of 5, then slowly lower it back to rest firmly on the floor.
Next, do the same thing with your left leg, slowly lifting and straightening it out in front of you, hold it for 5 seconds, then slowly lower it back to the floor.
Now, alternate your legs. Go back and repeat with your right, then your left. Try to do it at least 5 times each leg. If you can, go for 10 times.
This is very good to help strengthen your legs and help you learn control of them. The stronger you get, the better you will feel!!
You did FANTASTIC!! Now, relax!! 🙂