Chair Pilates Exercises For Seniors
1 6 Take a Bow
Into the Exercise (positive lift)
Step 1: Take a dumbbell in each hand and stand upright with your feet wide apart, your toes facing outward 45 degrees, and your arms hanging straight down in front of you. Lift your chest and take a deep breath, then curl up your toes, lock your knees, and tighten your abdominal muscles.
Step 2: While holding your breath and keeping your knees locked, bend forward till the dumbbells touch the ground.
Step 3: Without pausing, stand up straight and tighten your buttocks muscles.
Step 4: Stand on your toes and simultaneously lift your shoulders to your ears, holding this pose for two seconds.
Chair Pilates Exercises For Seniors Photo Gallery
Out of the Exercise (negative lift):
Step 5: In one continuous movement, release the stretch, return your feet to the starting position, and exhale as you release the tension in your abdominal and buttocks muscles.
Timing & Repetition
The total movement should take at least 10 seconds: 2 seconds for the inhale; 1 second for bending forward; 1 second for the lift;
1 second for the stretch; 2 seconds for the hold; 1 second for lowering your shoulders and heels; and 2 seconds for the exhale and release. Repeat the exercise 6 times, which should take at least 60 seconds.
This exercise has three purposes. First, it will strengthen your hamstrings and lower back. Second, it will improve the flexibility of your trapezium muscles, spine, hamstrings, and calves. Third, it will improve your balance by shifting your weight totally onto your toes.
Levels of Difficulty Level 1: Perform steps 1, 2d (mid-thigh level), 3, 4, and 5.
Level 2: Perform steps 1, 2c (knee level), 3, 4, and 5.
Level 3: Perform steps 1, 2b (mid-shin level), 3, 4, and 5.
Level 4: Perform steps 1, 2a (ankle level), 3, 4, and 5.
Level 5: Perform steps 1-5.
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