Exercises You Can Do In Your Chair
It is possible to exercise without moving from
your chair, and these types of exercises can be
ideal for seniors or people who are otherwise
restricted in the methods they can use to keep
in shape. Here are some ideas for exercise while
you sit and watch TV or even if you just feel
like sitting down and at the same time giving
your muscles a workout.
There are several exercise
you can do that involve using the rotational abilities
of your body parts only. To strengthen your back,
try pelvic tilts. These can be achieved by pressing
backwards, towards the back of your chair, with
your pelvic area. When your lower back is pressed
against the back of the chair, release the pressure
and return to the normal sitting position. Do
this continuously for about ten or twenty repetitions.
There are some very simple exercises you can
do while sitting down for the upper parts of your
body. Try doing shoulder shrugs (raising your
shoulders up towards your neck and back down)
and circles (moving your shoulders in a circular
motion several times). These exercises should
also be repeated in sets, combined with some head
rolls (moving your head in a circular motion)
to strengthen your neck. You can also tilt your
head from side to side to stretch out the neck
muscles.The hands can also be exercised through
stretching, both of the fingers and by moving
your wrists in circles to stretch them out. Finger
flexing is also a useful exercise, and fingers
can be stretched by putting one hand over the
fingers of the other, and pressing back slightly
until pressure is felt.
Do not crack your knuckles. To exercise chest
muscles, try interlocking your hands behind your
back and pushing slightly upwards.When it comes
to your lower body, you can exercise your legs
by stretching them out in front of you as well
as raising them out one at a time. Ankle pumps,
raising your feet up to the tiptoes and then back
down, are also useful exercises.There are also
exercises you can do in your chair by using light
weights and other devices designed for smaller
workouts. This equipment is designed to enhance
your strength, so make sure to use some of the
stretching exercises first in order to get your
muscles warmed up to the task.Small weights or
weighted balls can be raised gently in the hands
in a variety of ways. You can try curls that are
good for your biceps, and even flies to strengthen
your shoulder muscles.
Just holding the weight out in front of you
is a good exercise to strengthen both your muscles
and your stamina.Weights with straps can be purchased
for exercises that will strengthen your leg muscles-
just strap the weights onto your ankles and do
any of the stretching exercises mentioned above.Other
exercise equipment can be used, such as the much
favored Bow Flex and other elastic materials that
are designed to put some stress on muscle groups.
You can use your chair both to maintain your current
condition and to strengthen your body!
| 
