Seated Flexibility and Strength Workout
Grab a sturdy chair and take a seat for these simple stretches and low-impact exercises. You'll also need a 2- to 5-pound weight in each hand for the strength exercises, or you can use two full cans of food from your pantry.
Follow these exercise tips before starting the seated workout:
- Be sure to use a sturdy chair with a high back (no stools or folding chairs). Sit on the edge of the chair, and hold on to the side of the seat with one or both hands.
- Keep your back straight. Make sure your shoulders are relaxed, dropped down, and away from your ears.
- Keep your chin parallel with the floor. Tighten or flex your abdominal muscles during every exercise movement to protect your lower back.
- If you’re stable and comfortable with the movements, feel free to move your arms to increase the intensity of your workout.
Flexibility Exercise: Knee to Chest
HOW TO DO THE STRETCH
- Grasp the back of your right knee and raise it toward your torso.
- Maintain a tall and straight seated posture. Hold for 30 seconds, then repeat with your other leg.
Flexibility Exercise: Sit and Reach
HOW TO DO THE STRETCH
- With knees together and your back tall and lifted, extend one arm straight up toward the ceiling.
- Stretch along your torso, reaching as high as possible with one hand.
- Look up at your hand for an added stretch through the neck and shoulders. Hold for 5-10 seconds, then switch to the other side. Grip the chair seat for balance, if necessary.
If you’d like a longer workout or to increase the intensity, continue with the following strength exercises.
Strength Exercise: Bicep Curls
HOW TO DO THE WORKOUT
- Hold one weight in each hand, elbows at your sides, and flex your arms toward your shoulders for a bicep curl. Keep your wrists straight.
- Slowly lower arms and repeat. Keep your elbows pointed toward the floor, and use your bicep muscles to control the movements. Count 1, 2 as you lift up; 2, 1 as you lower down. Do not grip the weights too tightly, and remember to breathe as you perform the exercises.
Do 15-20 repetitions.
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