Seated or Gentle Exercise

Jackie is a qualified and insured fitness instructor . Here’s the first one. Keep within your own limitations and pleases don’t overdo it. If you have high blood pressure, don’t raise your arms above your head – it raises BP. If you have bad knees – be careful about raising your legs. If you have bad shoulders – keep it gentle or leave out the shoulder exercises.

Seated Exercise no. 2

Exercise Safely

Keep within your own limitations and pleases don’t overdo it. If you have high blood pressure, don’t raise your arms above your head – it raises BP. If you have bad knees – be careful about raising your legs. If you have bad shoulders – keep it gentle or leave out the shoulder exercises.

1. Seated Row

Hold the arms out to the front with elbows bent and thumbs pointing towards the ceiling. Draw the elbows back, squeezing shoulder blades together. Return to start and repeat 8-10 times.

2. Seated Tummy Twist

Designed to work the core muscles, the tummy twist.

Slowly rotate the torso to the left as far as comfortable, keeping the rest of the body still. Rotate back to the middle and rotate to the right. Two twists is one set, and beginners should start by doing eight sets.

3. Overhead Arm Raises

Overhead arm raises help to strengthen the shoulders and arms. With feet flat on the floor and the back straight, arms should be bent with the palms facing forward and weights (if you have them) to the sides of shoulders. Raise arms slowly above the head, pausing, and then lowering them to the starting position. Repeat 8-10 times.

4. Hand Squeezes

Hand squeezes also help to contract and strengthen the muscles in the arms and chest. Squeeze a ball together (if you have one) as if trying to push the air out of the ball, releases and repeating 10-12 times. Or hands in a prayer position and squeeze.

5. Inner Thigh Squeeze

To activate the thigh muscles, With knees bent, a ball should be placed between the knees. Squeeze the ball (or use your fist) by pressing knees together, squeezing for 1-2 seconds. Release while keeping some tension on the ball to keep it from falling. Do two sets of 8-10 reps.

6. Knee Lifts

Knee lifts will work stomach muscles, the muscles that flex the hips, and the quads, which are important muscles for sitting and standing. Hold on to the side of the chair you are sitting on.

To perform knee lifts, lift the right knee slowly towards the chest, slowly lowering the knee back to the beginning position. Repeat the motion using the left leg. Alternate the legs, performing the exercise 8-10 times on both sides.

7. Knee Extensions

Doing knee extensions will help to strengthen multiple muscles in the legs. Hold onto the sides of the chair.

The right knee should be extended out, pointing toes toward the ceiling. The knee should be slightly bent, not locked. Lower the leg to the starting position, repeating 8-10 times. Switch to the left leg and do 8-10 repetitions.