Dr. Mimi Guarneri Basic Stretching
May 1, 2017Dr. Mimi Guarneri Chair Exercises for Strength and Balance
Physical activity and exercise are good for your health at any stage of your life. A combination of activities such as walking, strength training, and specific workouts can improve balance and prevent falls. Benefits also include increased flexibility and blood circulation, faster healing of injuries and wounds, faster sickness recovery time, greater lung capacity and much easier mobility. These modifications using a chair are very beneficial if they are practiced several times per week.
ARM RAISE
Purpose: Strengthen shoulder muscles.
Starting Position: Sit tall with your feet flat on the floor, shoulder-width apart.
Action:
Hold hand weights (one to two pounds to start) with your arms straight down at your sides and your palms facing inward. Your shoulders should be down (not lifted toward your ears). Keeping a slight bend in your elbows, lift both arms to the sides until they are parallel to the ground. Keep your wrists straight. Take about three seconds to lift your arms only to shoulder level. Hold for one second. Then, slowly lower your arms so that they are straight down by your sides again. Take about three seconds to lower your arms.
Pause and repeat.
Repeat: 6 to 8 times.
TRICEPS EXTENSION
Purpose: Strengthen the triceps muscles (back of the upper arm).
Starting Position: Sit tall with your feet flat on the floor, shoulder-width apart.
Action:
Hold a hand weight (one to two pounds) in your left hand and raise your left arm up as far as you can. Bend your arm so your elbow is pointing toward the ceiling, with your hand and the weight behind you. Support your left arm by holding it just below the elbow with your right hand. Slowly (about three seconds) straighten your left arm so your left hand is reaching toward the ceiling. Hold for one second. Then, slowly (about three seconds) bend your elbow to lower the weight behind you. Continue using your right hand to support your left arm throughout the exercise. Pause, then straighten and lower your arm again. Complete one set, then put the weight in your right hand and work your right arm.
Repeat: 6 to 8 times with each arm.
WALKING HEEL-TO-TOE
Purpose: Improve balance.
Starting Position: Stand close to a wall, chair or table for balance.
Action:
Walk by placing the heel of one foot just in front of the toes of the other foot. Your heel and toes shoulc touch or almost touch. Take at least six heel-to-toe steps.
Repeat: 6 to 8 times.
LEG EXTENSIONS
Purpose: Strengthen the thigh and leg
muscles.
Starting Position: Sit tall with your feet flat on floor, shoulder-width apart. You may hold onto the sides of your seat for support.
Action:
Lift one leg off the floor until your knee is straight. Your leg should be slightly lifted off of the chair.
Hold for a few seconds. Return to the starting position with both feet on the floor.
Repeat on the other side.
Repeat: 6 to 8 times on each side.
SIDE LEG RAISE
Purpose: Strengthen hip and thigh muscles.
Starting Position: Stand behind a straight-backed chair, with both hands on the back of the chair for balance. Place your feet slightly apart. Keep your upper body straight.
Action:
Slowly (taking about three seconds) lift your right leg out to the side until your feet are 12 to 18 inches apart. Keep your back and legs straight, and your toes pointing forward. Hold for one second. Then, slowly (about three seconds) lower your leg back to the starting position.
Repeat: 6 to 8 times with each leg.
PLANTAR FLEX
Purpose: Strengthen ankle and calf muscles.
Starting Position: Stand behind a straight-backed chair, with both hands on the back of the chair for balance. Place your feet slightly apart. Keep your upper body straight.
Action:
Lift both heels and stand as high up on tiptoe as you can.
Hold for one second.
Return to starting position. Repeat.
Repeat: 6 to 8 times; rest a minute, then do another set of 6 to 8.
Note: As you become stronger, you can do this exercise standing on one leg at a time. Work your way up to 15 repetitions per set.
HAMSTRING CURL
Purpose: Stretch quadriceps muscles on front of thigh. Strengthen hamstring muscles on back of thigh. Starting position:
Stand behind a straight-backed chair, with both hands on the back of the chair for balance. Place your feet slightly apart. Keep your upper body straight.
Action:
Shift your weight onto your right leg and slowly bend your left knee, keeping both knees together. Lift your left foot behind you about 10 to 12 inches off the floor.
Slowly return to starting position. Repeat. Complete one set, then work the other leg.
Repeat: 6 to 8 times with each leg.