What are the 5 types of seating exercises for seniors with limited mobility?
The lower body is the main target of seated exercises. It’s an excellent alternative for people with mobility issues. This balance prevents them from performing different activities or even people recovering from surgery or an injury.
A 3 to 5-minute warm-up is recommended before starting your workouts. A go-to introduction is a half a minute to a full minute exercise which includes alternating your matching feet, followed by drawing arm circles gently for about 30 seconds. A good rule of thumb is to repeat the said exercises for about 3 to 5 minutes.
• Seated Knee Extensions
Straighten your back while sitting in a chair as your arms are at your sides. Try focusing more energy to squeeze the quadricep muscles – the muscles visible on the front-most part of your thigh- as you gently extend and straighten your right knee. Continue holding up for 3 seconds.
• Seated Pillow Squeezes
Like previous exercises, sit in a chair while straightening your back and putting your arms at your sides. Then place a pillow between the exercise focus area of your choice (your thighs or knees) and follow it with focusing and delivering your energy to contract your inner thigh muscles for 3 seconds before relaxing the muscles in your thigh area. Repeat 12 times and move on to the next exercise.
• Seated Clamshells
First, sit in a chair before you straighten your back and put both your arms at your sides; follow it by placing your hands on the outside of your knees as you bend them. Your hands will provide the resistance force for your legs. Try to move your knees away from one another. This exercise leads to contraction of your hip’s exterior and outside muscles while providing the needed resistance force by pushing your knees in an inward direction with your hands and arms. Try holding the contraction for 3 seconds before relaxing to get ready to repeat this life-changing exercise 12 times.
• Ankle Pumps with Straight Knees
Hold the previous position by sitting in a chair, straightening your back, and putting both arms at the sides of your body. Move your ankles in a downward direction like you were pushing down on a gas pedal after straightening your legs in front of you and hold this position for 3 seconds. As you’re keeping your knees straight, move your ankles in the opposite direction. Follow this by bringing the top of your feet in the order of your shins. Continue doing this portion of your exercise for about 3 seconds and before repeating it a total of 10 times.