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 Your email address will not be published.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