Armchair exercises can help to improve the mobility, flexibility, balance, and wellbeing of seniors. Here, we share four armchair exercises which focus on mobilising different parts of the body.
Chest stretch
As we get older, our posture can start to decline which may cause discomfort, pain, and balance issues. Armchair exercises that help to improve posture, such as a chest stretch, will keep these potential issues at bay and lessen any negative effects.
To perform an effective chest stretch, sit up straight in your chair with your back away from the backrest. Pull your shoulders back and down to create a strong posture and extend your arms out to the side. From here, slowly push out your chest until you feel a stretch across the front of it. Once you feel the stretch, hold for up to 15-seconds before releasing. Repeat this armchair exercise five times.
Upper body twist
No matter what your age, your upper back can become stiff and achy if you don’t perform exercises that help to keep it mobile and flexible. The right armchair exercises, such as an upper body twist, can loosen the back and protect it from strains and other potential injury.
For an upper body twist, sit up straight in your chair with your back away from the back rest. Cross your arms over your chest so your hands rest on opposite shoulders. Turn your upper body to the left without moving your hips, hold the stretch for five seconds and then turn to the left and hold for five seconds before returning to the centre. Only turn as far as feels comfortable to avoid overstretching.
Ankle stretch
Ankle stretches support ankle strength and flexibility at you get older. There are many benefits of this, including lowering the risk of injury, helping to maintain balance and stability when standing and walking, reducing stiffness that can occur in the ankles, and helping with blood circulation in the lower leg.
A simple ankle stretch to complete while sitting in your armchair is to sit towards the front of your chair, support yourself using the chair’s arms, and extend your right leg out in front of you with your ankle off the floor. Alternate between pointing your toes towards and away from you so you can feel two different stretches in your ankle. Repeat the same with your left leg.
Neck rotation
Neck mobility is very important as many people hold tension in their necks which can lead to stiffness and pain. Through completing exercises that aim to loosen up your neck muscles, you’ll benefit from improved posture, a better range of motion, and even improved breathing.
To complete a neck rotation exercise, sit up straight in your chair and relax your shoulders. Start by looking straight ahead and then turn your head to the left as far as you can without it becoming uncomfortable. Hold this stretch for five seconds, return to the centre, and repeat on the right-hand side.
At Sport & Health Academy, we host care home activity sessions with a focus on armchair exercises and improving the mobility, flexibility, and balance of residents. Find out more and contact us for further information.
