At home chair exercises: a simple yet effective way to keep moving (part 2)
More at home exercises to help you keep moving…
If you haven’t already caught up on the first part of this blog, you should! These are the final three of five simple, but effective exercises that will help you keep moving at home. And, bonus, you don’t need any fancy exercise equipment either, you can do all of this with the humble chair.
Seated Leg Raises
Core stability is of vital importance to the ageing population - it helps prevent injury, improves balance and stability and helps you better perform everyday activities such as standing up straight and getting out of chairs.
Begin by sitting up nice and tall with your back straight.
For support, hold on to either the armrests or the chair seat for support.
Lift your right leg as high as you can while refraining from moving the rest of your body. Keep your left heel on the ground, while pointing your toes upwards.
Lower your right leg and switch legs. Lower your left leg. That counts as one rep.
Complete a total of 8 to 10 reps, or as comfortable.
Thigh stretch
This thigh stretch can help improve both balance and stability.
Stand next to or behind your chair. For balance, hold the back of your chair with the arm closet to your chair.
Lift your opposite leg and use your other arm to grasp your foot.
Gently hold this position. You should feel a stretch in your thigh muscle.
Hold this pose for 5 seconds and repeat on the other leg.
Standing Leg Raises
The final exercise - standing leg raises - requires standing throughout, using your chair for balance. This is a fantastic exercise for balance, stability and improving range of motion.
Begin by standing up next to your chair and use the hand closest to it to hold onto the back for balance.
Slowly bend your right knee and raise your right leg until your thigh is parallel to the ground.
Hold this position for 3 seconds and put your leg back down.
Repeat with the other leg. That’s one rep.
Complete 7-10 reps, or as comfortable.
Don’t forget to stretch!
I hope that these exercises will help you incorporate movement into your day and get your blood pumping in a simple, yet effective way. If you experience any lingering discomfort or sore, achy muscles, like with any great workout or stretch, try applying an ice pack or a heating pad to any affected areas, or instead try a topical pain reliever to help temporarily relive the pain. Keep yourself moving during these times – your body will thank you!