CHAIR EXERCISES (CONTINUED)

6. Seated biceps curl

Seated biceps curls strengthen your upper arm, making it easier to pick up objects like your groceries. Typically, you use dumbbells for this exercise. Choose the amount of weight you lift based on your current health and fitness. For example, beginners might start with 1 lb to 5 lb dumbbells or household items like soup cans.

• Step 1: Sit with your shoulders down and your back straight. Keep your feet flat on the floor, shoulder-width apart.

• Step 2: Hold one dumbbell in each hand, with your arms straight and palms facing forward. 

• Step 3: Exhale as you bend your elbows and slowly lift the dumbbells toward your shoulders. Pause for a moment, keeping your elbows tucked at your sides.

• Step 4: Inhale as you lower the weights, making sure the movement is slow and controlled. 

• Step 5: Repeat 8 to 12 reps. 

• Step 6: Pause for a few minutes and do one more set of 8 to 12 reps.

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7. Standing leg curls

This leg strengthener primarily targets your hamstrings and calves. Strong hamstrings are critical for movements like walking up and down stairs. They may also improve sports performance and prevent injuries. 

• Step 1: Stand tall behind a sturdy chair, holding the back of the chair for balance. 

• Step 2: Engage your core, and shift your weight to your left leg. 

• Step 3: Bend your right knee, bringing your heel as close to your butt as you can. Keep your hips still, and make sure your standing leg is slightly bent. 

• Step 4: Hold the curl briefly, then lower your leg to the starting position. 

• Step 5: Do 12 to 15 reps. 

• Step 6: Repeat with your left leg. 

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8. Chest stretch

You can begin your cooldown sequence with this seated chest stretch, which may help your posture. 

• Step 1: Stand or sit tall with your arms at your sides and your feet shoulder-width apart. 

• Step 2: Extend your arms out to your sides with your palms facing forward. 

• Step 3: Move your arms back slowly, squeezing your shoulder blades together. 

• Step 4: Hold the stretch for 10 to 30 seconds before returning to the starting position. 

• Step 5: Repeat three to five times. 

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9. Seated forward bend

The seated forward bend lengthens your back muscles to increase flexibility. 

• Step 1: Sit tall toward the edge of your chair with your feet shoulder-width apart. 

• Step 2: Keep your back straight, and slowly bend forward from your hips. 

• Step 3: Slide your hands down your calves as you continue bending forward, moving your chin toward your lap. 

• Step 4: Hold the stretch for 10 to 30 seconds. 

• Step 5: Straighten up slowly to return to the starting position. 

• Step 6: Repeat three to five times. 

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10. Seated calf raises

This move strengthens the muscles on the back of your lower leg. It also builds strength and mobility in the ankles. This can help you prevent falls and reduce your risk of ankle sprains and other injuries.

• Step 1: Sit down in a sturdy chair with your knees at 90 degrees and your feet flat on the floor.

• Step 2: Press into the balls of your feet and lift your heels up as far as you can. As you do this, contract your calf muscles.

• Step 3: Hold the contraction for 1 second at the top of the movement, then slowly lower your heels to the floor.

• Step 4: Do 12 to 15 reps. 

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11. Seated torso twists

Developing strength in your core — the muscles in your abdomen and lower back — can help prevent injuries in your lower body, build stability and balance, and help you perform everyday activities with more ease. This move strengthens your core and stretches the muscles around your midsection. 

• Step 1: Sit tall in a chair with your spine erect.

• Step 2: Lift your arms with the elbows bent, and clasp your hands in front of you. 

• Step 3: Contract your core muscles, and slowly rotate your torso, shoulders, and head to the right as far as you comfortably can. 

• Step 4: Hold here for a moment, then return to the center. 

• Step 5: Repeat in the other direction.

• Step 6: Do 10 reps on both sides.

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12. Chair planks

Planks are another exercise that helps build core strength. This move is normally done on the floor, but using a chair makes it more accessible if it’s hard for you to get down on the floor and stand back up.

• Step 1: Position a chair in front of you with the seat facing toward you.

• Step 2: Bend down and place your palms on the seat with your hands close to shoulder-width apart. Keep your shoulders aligned over your wrists.

• Step 3: Walk your feet out until your body forms one straight line from your head to your heels. Stand on the balls of your feet, and contract the muscles in your lower body, core, and upper body.

• Step 4: Hold here for 10 to 30 seconds, keeping your core muscles contracted. Don’t let your hips pike up or sag down. 

• Step 5: Walk your feet back in and stand up. 

• Step 6: Rest for 30 seconds and repeat two more times.