Wednesday, July 28, 2021

More Chair Exercises


This past Monday, I shared some nice easy chair exercises that provide a nice start but if you want something more demanding, I've got you covered.  Today, I'll be sharing chair exercises that work more muscles and the chair is more of a prop.  The exercise uses the chair for many of these exercises.

Start with a bit of a warmup to loosen some of your muscles and joints.  One exercise is to sit straight in the chair, knees bent at 90 degrees with feet flat on the floor.  Touch your shoulders with your fingers and then circle your elbows backwards for 15 to 20 repetitions without moving any other part of your body.

For the next exercise, sit at the edge of the chair with your knees at a 90 degree angle and your feet flat on the floor.  Lean over so your palms face each other and your elbows are just in line with your knees.  Slowly raise your arms straight out so they are on level with your shoulders, pause before slowly return your arms to their starting position.  Repeat 15 to 20 times.

Now to work your triceps.  Start by sitting on the edge of the chair with your hands holding the front of the chair seat, one on each side of your rear.  Slide your rear off the chair so your arms are straight and your back is close to the chair.  Make sure your knees are at a 90 degree angle with feet flat on the floor.  Slowly bend your elbows to lower yourself as far down as you can go. Pause and then slowly raise yourself up so your arms are straight again.  Repeat 15 to 20 times.

Time to add in the chair plank.  Begin by placing your forearms on the seat of the chair with the hands touching each other.  Extend your legs so your body is straight and your toes are on the ground.  Contract your abdomen and hold the position for 45 sections.  Relax and repeat two more times.

This exercise should be done with a chair that has armrests but it can be done with a regular chair..  Sit on the edge of your chair with your back straight, knees at a 90 degree angle and toes only on the floor.  Place your hands on the armrest or on the sides of the chair while leaning back at a 45 degree angle or as much as the chair allows.  Pull your knees in towards your chest then straighten your legs to the front of your slowly before bringing your legs back in so your knees are by your chest.  Lastly, drop your feet towards the ground but do not put them on the ground.  Repeat 15 to 20 times.

Next, one is going to do a twist.  Sit on the edge of the chair, bringing your knees up towards your chest and leaning back a bit so you still have a straight back.  At the same time, bend your arms so our elbows are level with the bottom of your rib cage.  Tuck your navel in, while slowly twisting to the right with your knees, your arms and elbows will twist left.  Then twist left while your arms go to the right.  Repeat 15 to 20 times on each side.

For the next exercise, sit at the edge of the chair, knees at a 90 degree angle with your feet flat on the floor.   Place your arms on the armrest if you have one otherwise place your hands at the side of the chair, holding it.  Lean back so you keep your back straight while you lift your knees up to your chest and then lower slowly till your feet touch the floor.  Repeat 15 to 20 times.

These exercises today are designed to give your body a great workout while giving a nice change of pace.   Let me know what you think, I'd love to hear. Have a great day.

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