We use our shoulders for a great many purposes. Upper-body twist. Upper Body: Thera Band Exercise Program - Basic Author: Uzma Khan . In situations where standing exercises are simply not possible, seated workouts are essential. Find a sturdy chair with armrests, and complete one set of each exercise below in order, resting as needed between moves. No comments so far. up over your head as far as possible. Seated Backbend 19. This site uses Akismet to reduce spam. Her expertise and experience was invaluable. C. Repeat on the right side. An effective, whole-body seated workout includes movements designed to increase mobility, support cardio fitness, improve muscular strength, and expand flexibility. 16. Notify me of new posts by email. Shoulder flexion Begin with your arms straight at your side. Seated Calf Raises Stretching Exercises 17. Please consult with your therapist for specific instructions before doing any of these exercises. Do 5 times on each side. Seated Side Stretch 21. The four upper-body chair exercises below are low-impact (read: easier on the knees and ankles) and will help you build the functional strength and mobility you need to perform everyday activities with ease. Seated Upper Body Exercises For Seniors Pdf; Seated Upper Body Exercises Pdf; Add a comment. Jennifer Layne, M.S., CSCS, donated her time to review the exercise program. Sit upright with your feet flat on the floor, cross your arms and reach for your shoulders. When we build up our arm, upper back, and shoulder strength, we improve the ability to reach overhead to that high cupboard, lift our grandchildren up to our chest, and perform our activities of daily living with greater ease. Strength training shoulder exercises for seniors and the elderly can have a significant and lasting effect on your independence as we age. How to Do the Upper-Body Chair Workout. Notify me of follow-up comments by email. Keeping your elbow straight, lift one arm . A. Many of the exercises focus on muscles of the shoulders, chest and upper back. Hold for 5 seconds. Cancel reply. B. Your email address will not be published. Be first to leave comment below. contribution to the body of research that helped form the basis for the Growing Strongerprogram. Seated Overhead Stretch 20. • soup or tuna can . Required fields are marked * Post comment. Recommendations: • commercial wrist weights, 1 to 2 lbs. Patient name: _____ Therapist name: _____ This program is to be used to improve upper body strength and range of motion. Neck Turns 18. Seated Hip Stretch. Without moving your hips, turn your upper body to the left as far as is comfortable. Arm Exercises Shoulders. What follows are some of the best chair exercises for seniors. This stretch will develop and maintain flexibility in the upper back. Exercises To increase strength in the upper extremities, some type of weight (or resistance) should be used.