As you gather during the holidays or when visiting elderly loved ones any time of year, keeping active is key to ensuring continued mobility and flexibility.
We have researched 5 exercises that could help you, a loved one, or a person in your care. These are low-impact seated chair exercises, however, always consult your doctor before adding any range of motion or exercise activities to your routine.
Overhead Bend & Reach
- Gently raise both arms above your head.
- Lower your right arm and lean to the right. Feel the stretch in your left side.
- Hold for at least 15 seconds.
- Return to your original position with your arms over you head.
- Drop your left arm and lean to the left.
- Repeat 2 to 4 times on each side.
Shoulder Blade Squeeze
- Lift your arms near the level of your shoulders with your elbows. pointed straight out to the side.
- Bring your elbows back while you squeeze your shoulder blades together. Don’t left or shrug your shoulders as you are squeezing.
- Hold for 6 seconds.
- Repeat 8 to 12 times.
Knee Extension
- Straighten and lift one leg, and hold while you slowly count to 5. Be sure you don’t lock your knee.
- Slowly lower your leg back down.
- Repeat 8 to 12 times.
- Do the exercise with the other leg.
Neck Rotation
- Keeping your chin level, turn nyour head to the left, and hold for at least 15 seconds.
- Turn your head to the right and hold for at least 15 seconds.
- Repeat 2 to 4 times for each side.
Marching in Place
- Sit with your feet slightly apart, and keep your hands at the edge of your chair or on the armrests.
- March in place, lifting your knees, one at a time, high towards the ceiling. Remember to breathe normally.
- Keep marcching in a smooth rhythm for 1 minute. Work up to marching 5 minutes or longer.
Servicing the Ottawa Community since 1998. We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.
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