Exercising with a chair can provide one with a good workout while watching television. You can use a kitchen chair, a slightly padded chair, with or without arms but the best choice depends on which exercises being done.
For the first exercise, sit tall in the chair with your feet flat on the floor and about 6 inches apart. Then extend your arms straight out from your shoulders to the side with the palm of your hands, facing the ground. Move your hands inward to form a 90 degree angle at the elbow, fingers pointing straight ahead, and palms still facing the ground. Raise the part of the arms from elbow to fingers upward still maintaining a 90 degree angle and then down slowly to shoulder height. Repeat 15 to 20 times.
For the next exercise, let your arms relax at your side while sitting straight and your feet are flat on the floor. Raise your hands slowly upward as far as you can go. If you can manage, raise your arms all the way up so they meet above your head with your shoulders relaxed, otherwise raise as high as you can and them lower the arms slowly. Repeat 15 to 20 times.
You need a set of dumbbells for this exercise. Take one weight in each hand so palms are facing forward and let them rest at each side with your feet flat on the floor about hip length apart. The slowly curl the arms upward at the elbow while keeping the elbows close to the body until they reach the height of your shoulders and then return them slowly to the original position. Repeat 15 to 20 times.
Try marching in the chair. Sit straight with your feet flat on the ground and hands holding to the side of the chair with your knees bent and feet flat. Raise the right knee upward so your foot is about 6 inches off the floor, hold for a moment, then lower it and repeat with your left knee. Complete 15 to 20 complete reps on each side.
Continue in the same position from the last exercise only this time lift your right foot and extend it in front of you slightly off to the side at about a 45 degree angle, tap your heel on the ground and bring it back to it's original place. Repeat this on the left side. Repeat 15 to 20 times on each side.
This short workout is one you can do easily and doesn't require too much. On Wednesday, I'll be sharing more exercises that can be done with the chair but these require more and work your core harder. Let me know what you think, I'd love to hear. Have a great day.