Chair-based strength exercises
We all know that keeping active is an important part of staying healthy but this can be challenging especially if you find walking and moving around difficult. There's still plenty of stretches that you can do at home that may help with building muscle and improving co-ordination.
Here are some helpful hints before you try out these exercises.
- Firstly, consult with your doctor to check you're medically fine to carry out these exercises.
- Wear comfortable clothing that's not restricting.
- Make sure you're sitting on a strong, comfortable chair. When you're sat down, your thighs should be parallel with the floor.
- Stop if you feel dizzy, lightheaded or ill at any time.
- Sit upright with your hands grasping the base of the chair.
- Lift out your left leg and straighten it with your foot off the floor.
- Point your toes away from you and then point them back towards you.
- Repeat this 5 times with two sets for each foot.
- Sit upright with your arms by your side.
- Raise both arms up and outwards and then as far up as comfortable with your palms facing away from you.
- Slowly return back down.
- Repeat this 5 times. Exhale when you raise your arms and inhale as you lower then.
- Sit upright and a little forwards from the backrest of the chair.
- Pull your shoulders back and down and extend your arms out around 45 degrees to the side.
- Gently push your chest out and upwards until you feel a stretch going across your chest.
- Hold for 5-10 seconds.
- Repeat this 5 times.
- Sit upright and a little forwards from the backrest of the chair with your hands grasping the base.
- Lift up your left leg with your knee bent and go as far as it feels comfortable.
- Return your foot to the floor.
- Repeat this 5 times with both legs.
- Sit upright facing forwards
- Hold your left shoulder with your right hand.
- Tilt your head to the right while holding your shoulder down.
- Hold for 5 seconds and then repeat on the other side.
- Continue another 3 times on each side.
Upper body twist
- Sit upright with your feet flat on the floor.
- Put your right hand on your left shoulder and your left hand on your right shoulder.
- Rotate the upper half of your body to the left, without moving your hips.
- Hold for 5 seconds.
- Repeat on the other side with a total of 5 on each side.