Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist

Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist

Exercise safety Exercise should be comfortable and fun Ensure participants are sat on a sturdy chair, have comfortable clothing and supportive footwear have enough space Whilst exercising, if participants experience chest pain, dizziness or severe shortness of breath they should stop immediately; contact GP if symptoms do not go away at rest If participants experience pain in joints or muscles, stop, check position, and try again Slight muscle soreness after exercise is normal Sharp pain is not normal Breathe normally throughout

Warm Ups: 1. Chair march Sit tall at the front of the chair Hold the sides of the chair March with control Build to a rhythm that is comfortable for you Continue for 30 seconds + up to 2 minutes

2. Arm swings Sit tall away from the chair back Place your feet flat on the floor below your knees Bend your elbows and swing Your arms from the shoulder Build to a rhythm that is comfortable for you Continue for 30 seconds

3. Shoulder circles Sit tall with your arms at your sides Lift both shoulders up to your ears, draw them back, then press them down Repeat slowly 5 times

4. Ankle loosener Sit tall at the front of the chair Hold the sides of the chair Place the heel of one foot on the floor then lift it and put the toes down on the same spot Repeat 5 times on each leg

5. Chest stretch Sit tall away from the chair back Reach behind with both arms Hold the chair back Press your chest forwards and upwards until you feel the stretch across your chest Hold for 8 seconds

6. Spine twists Sit very tall with your feet hip width apart Place your right hand on your left knee and hold the chair back with your left hand Twist your upper body and head to the left Repeat on the opposite side Repeat 4 more times each way

7. Flexibility: Back of thigh Stretch Move your bottom to the front of the chair. Place your right foot flat on the floor, then straighten your left leg out in front, resting the heel on the floor with the foot relaxed and knee soft Place both hands just above the bent knee right to support the back and body weight. Sit tall. Lift the chest and lengthen the body upwards and forwards, bending from the hips until a mild stretch is felt in the back of the thigh Hold for a count of 8. Breathe! Release & repeat on the other side Perform once only

8a. Lower leg/calf stretch Move your bottom to the front of the chair Place your left foot flat on the floor, then straighten your right leg out in front with your heel on the floor Place both hands on your left thigh (or hold seat) Pull the toes of the right foot up towards the shin and slide the heel a little further forward to feel a mild stretch in the calf Hold for a count of 8 Repeat on the other leg Perform once only

Main Exercises: 1. Wrist strengthener Fold or roll your band into a tube shape. Sit tall. Squeeze the band tightly with both hands, hold for a slow count of 5 then release Repeat this exercise 6-8 times Don t hold your breath Make this exercise more challenging by squeezing then twisting your band by bringing the elbows close to your body before holding for 5 seconds Can squeeze, twist and then pull

2. Sit to stand Sit tall near the front of the chair Place your feet slightly behind your knees Lean slightly forwards Stand up (using your hands on the chair for support if needed. Progress to no hands over time) Step back until your legs touch the chair, then stand tall, bend your knees and slowly lower your bottom back into the chair Repeat 10 times

3. Upper back strengthener Hold the band with your palms facing upwards and your wrists straight Pull your hands apart then draw the band towards your hips and squeeze your shoulder blades together Hold for a slow count (out loud) of 5 whilst breathing normally Release, then repeat 7 more times

4. Front of thigh strengthener Place the band under the ball of one foot Sit tall, lift the knee a few inches, then pull your hands towards your hips and hold Now straighten your knee by pushing your foot firmly downwards against the band Hold for count of 5. Breathe! Bend the knee & release the arms Repeat 6 times then change legs.

5. Back of arm strengthener Sit tall on front third of seat with legs hip width apart Hold the band at one end in the right hand. Move the feet back toward the chair, then place free end of band on the floor. Step onto the band one foot at a time to secure it Hold the band in the right hand with the thumb forwards & the ponytail at the back Straighten the arm & ensure there is tension in the band Left hand on left thigh for support Take right arm as far back as possible, leading with little finger Hold for up to 5 seconds Return slowly to start. 2-3 second rest. Repeat x 5 Repeat with other arm

6. Outer thigh strengthener Sit tall in chair with legs and feet together Keep toes on floor and lift heels to wrap band round thighs. Keep band flat. Secure band with hands on flat thighs and lower heels. Move feet and knees to hip width apart. Press thighs outwards, pulling against the resistance of the band. Hold for up to 5 seconds (breathe!) Return with control to hip width 2-3 seconds rest then before next

Ending the session 1. Relaxed marching for 1-2 minutes 2. Chest Stretch 3. Back of thigh stretch 4. Calf stretch

6. Chest Stretch Sit tall away from the chair back l Reach behind with both arms and hold the chair back l Press your chest forwards and upwards until you feel the stretch across your chest l Hold for 8 seconds

7. Flexibility: Back of thigh Stretch Move your bottom to the front of the chair. Place your right foot flat on the floor, then straighten your left leg out in front, resting the heel on the floor with the foot relaxed & knee soft Place both hands just above the bent knee right to support the back and body weight. Sit tall. Lift the chest & lengthen the body upwards & forwards, bending from the hips until a mild stretch is felt in the back of the thigh Hold for a count of 8. Breathe! Release & repeat on the other side PERFORM ONCE ONLY

8a. Lower leg/calf stretch Move your bottom to the front of the chair Place your left foot flat on the floor, then straighten your right leg out in front with your heel on the floor Place both hands on your left thigh (or hold seat) Pull the toes of the right foot up towards the shin and slide the heel a little further forward to feel a mild stretch in the calf Hold for a count of 8 Repeat on the other leg PERFORM ONCE ONLY

We would like to acknowledge the following content resources: Later Life Training Chair-based Exercise Manual, May 2009. and Age UK booklet: Preventing Falls Strength and balance exercises for healthy ageing.