5 seated chair exercises for seniors

Overhead Bend and Reach

1. Raise both arms above your head.
2. Lower your right arm and lean to the right. Feel the stretch in your left side.
3. Hold for at least 15 seconds.
4. Return to your original position with your arms over your head.
5. Drop your left arm and lean to the left.
6. Repeat 2 to 4 times toward each side.

Shoulder Blade squeeze

1. Lift your arms near the level of your shoulders with your elbow pointed straight out.
2. Bring your elbows back while you squeeze your shoulder blades together. Don’t lift or shrug your shoulders as you are squeezing.
3. Hold for 6 seconds.
4. Repeat 8 to 12 times.

Knee extension

1. Straighten and lift one leg and hold while you count to 5. Be sure you don’t lock your knee.
2. Slowly lower your leg down.
3. Repeat 8 to 12 times.
4. Repeat on the other leg.

Neck Rotation

1. Turn your head to the left and hold for at least 15 seconds.
2. Repeat on the right side.
3. Repeat 2 to 4 times to each side.

Marching in Place

1. Sit with your feet slightly apart, and march in place lifting your knees high toward the ceiling. Remember to breath normally.
2. Keep marching in a smooth rhythm for 1 minute. Work up to marching 5 minutes or longer.