10 Fall Prevention Exercises Seniors Can Do While Sitting in a Chair
Maintaining strong balance and strength is a key factor in preventing falls. This is why doing stretches and exercises are so important for Canadians, especially older adults who have a higher risk of falling. Let’s look at 10 stretching, full body, and core exercises that seniors can do while sitting in a chair that can help with fall prevention.
Stretching Exercises
Stretching helps your joints move through an unrestricted and pain free range of motion. This enables your muscles to work the most effectively. Let’s take a look at three simple stretching exercises that you can do while sitting in a chair to improve your flexibility.
1. Back Stretch
Step 1: Sit straight up in your chair with your shoulders relaxed.
Step 2: Extend your arms forward with your fingers interlocked at shoulder height.
Step 3: Push outwards while pulling your back and shoulders forward. You should feel a stretch in your upper back here.
Step 4: Hold for 10 seconds and release
2. Chest Stretch
Step 1: Sit upright in your chair with your shoulders relaxed. Leave enough room behind you so that you can extend your arms.
Step 2: Place your arms behind you, grabbing one hand with the other.
Step 3: Push back your hands and pull your shoulders back.
Step 4: Hold for 10 seconds and release.
3. Neck Stretch
Step 1: Sit in the chair with your feet flat on the floor in front of you and knees bent.
Step 2: Slowly tilt your head to your right shoulder while you extend your left arm downwards at waist level.
Step 3: Hold for 5 seconds and release.
Step 4: Repeat stretch on your other side.
Full Body Exercises
It’s important to exercise all parts of your body since muscles often work together to help prevent falls. For example, when carrying groceries, it’s not just your legs that you have to worry about; your hand and arm strength helps prevent dropping the groceries and tripping over the items. Here are four exercises that you can do while sitting in a chair that strengthen your arms, shoulders, hands, and thighs.
4. Overhead Arm Raises
Step 1: Sitting upright in your chair, hold a small weight at chest height.
*If you don’t feel comfortable holding a small weight, that’s ok too; you’ll feel it in your arms with or without a weight. To do this exercise without a weight, place your right hand on top of your fisted left hand.
Step 2: Extend your arms upwards above your head.
Step 3: Return your hands to the chest level position.
5. Shoulder Circles
Step 1: Sit upright in your chair with your hands to your side, fingertips facing the floor.
Step 2: Circle your shoulders 10 times forwards, then 10 times backwards.
6. Hand Squeezes
Step 1: Begin seated with your hands reached out in front of you, palms facing down.
Step 2: Open and stretch your fingers by spreading them apart, then close your hands into a tight fist.
Step 3: Hold for 5 seconds and then open your hands and repeat.
7. Inner Thigh Squeezes
Step 1: Begin seated with your knees hip-width apart and the palms of your hands on your knees.
Step 2: Press your knees together. If you would like additional resistance, you can simultaneously press outward with your hands on your knees.
Step 3: Return to the starting position (Step 1).
Core Exercises
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability to help prevent falls. Let’s take a look at three core exercises that you can do while sitting in a chair.
8. Seated Tummy Twists
Step 1: Sit with your back flat against the back of the chair and feet flat on the ground in front of you.
Step 2: Holding a light weight, or with your fingers interlocked in a fist, extend your arms outwards in front of you.
Step 3: Without moving your legs, twist your torso at the waist, all the way to your left, hands still out in front of you as you twist. Hold for 2 seconds and twist back to your initial position so that your body and arms are facing forward.
Step 4: With your arms still in front of you, this time, twist all the way to your right. Hold for 2 seconds and twist back to your initial position.
9. Side Bends
Step 1: Sit with your back flat against the back of the chair and feet flat on the ground in front of you.
Step 2: Place your arms at your side, fingertips facing down towards the floor.
Step 3: At your waist, lean to your right side with your fingertips reaching towards the floor on the right side of your chair. Move back into your starting position.
Step 4: At your waist, lean to your left side with your fingertips reaching towards the floor on the left side of your chair. Move back into your starting position.
10. Knee Extensions
Step 1: Begin sitting upright in the chair, knees bent and feet flat on the floor.
Step 2: Extend your right knee by moving your foot upwards until your toes are pointing towards the ceiling and your leg is completely straight.
Step 3: Slowly lower your leg back into the starting position.
Step 4: Alternate between your right and left leg until you have completed between 5 and 10 repetitions per leg.
Keep up the great work! Doing these exercises a couple times per week will not only make you feel better about yourself, but will improve your overall health and well-being to help prevent falls.
If you live in the Bobcaygeon, Fenelon Falls, Lindsay, Little Britain, or Omemee region, we offer free exercise and fall prevention classes for seniors! Contact our Lindsay Office today to learn more.