What are some sitting exercises for seniors?
1. Neck Stretch
To perform a neck stretch, you need to sit upright and then tilt your head slowly to your right shoulder until you feel stretched. Stay in that position; meanwhile, extend your left arm down and to the side. You feel a stretch on the left side of your neck. Do the same on the other side. Repeat this move two to five times per side. This stretch will get you ready for arm exercise as it’ll warm up your neck and muscles at your back.
2. Shoulder Circles
Put your fingertips on your shoulder while you are seated. For fifteen repetitions, circle your shoulders forward and backward. To reduce the risk of strain and to warm up your shoulders, this exercise will be helpful. Chair Exercises for Arms Stronger muscles are the reason for our balance stability, and they also lower the risk of falling. Strength is one of the factors that can make life easier. Life is enjoyable when you can go to different places with no difficulty. Lifting bags and other items might serve as a reminder of your improved fitness and health because they weigh you down.
3. Bicep Curls
This exercise can be done anywhere. You just need resistance bands. First, choose your resistance level from X-light to X-heavy. Then put your feet on the resistance band shoulder-width apart. Take the handles of your band and close your hands up to your shoulders. Don’t forget to keep your elbows at your sides and lower the bar slowly. Do this exercise for three sets of 10. Small, lightweight dumbbells can be helpful too.
4. Seated Row
Put your feet flat on the floor while sitting on the edge of your seat. Keep your arm in front of you, with your thumbs up and your slightly bent elbows. Pull your elbows back, squeezing your shoulder blades together until your upper arms align with your body. Straight out your arms again for eight to ten more repetitions. To make this exercise harder when you get stronger, use wearing wrist weights. This exercise makes your shoulders, chest, and upper back stronger by placing a pinch of stress on your joints.
5. Shoulder Rolls
Sit in an upright position while your feet are flat on the floor. Pull up your shoulders toward your ears, and spin your shoulders slowly in a circle- back, down, forward, and top again. When your shoulders are in the top position, reverse the movement. Do twenty repetitions for a total. This exercise involves your shoulders and trapezius muscles, which are very important for moving stuff.