Chair Yoga on PT-Connect
As 2020 continues forward, we hope that you are also making progress with your health and wellness goals.
In my previous blog, I presented several seated exercises that can be used in the geriatric community for frail individuals. Of course, not all older people are frail. There was a recent article reporting that 2020 is the start of the “Yold” generation, or “young old”: people between 65 and 75 who are more numerous, healthier, and wealthier than previous generations of seniors.
Transitioning frail individuals to healthier and stronger representations of themselves will take time. As they progress from foundation-building seated chair exercises, chair yoga exercises can further improve their strength and balance.
Listed below are examples of chair yoga exercises that are available on PT-Connect exercise prescription service as well as on PT-Helper Pro for individuals.
- Butt Lifts: Stand behind a chair at a distance that when you bend forward, your arms can rest on the back of the chair. Lift one leg up behind you with your knee bent such that your heel faces the ceiling. Move your raised heel up and down about an inch. Repeat. Then repeat on the opposite leg-
- Adductor Squeeze: While sitting down, place a yoga block or soft medicine ball between your legs, slightly behind your knees. Slowly squeeze your legs together, engage your pelvic floor muscles. Hold. Slowly relax your muscles completely. Repeat.
- Modified Downward Dog: Start with a chair (or other similar object) facing you. Place your hands, palms facing down, on the top of the chair seat. Walk your feet back a comfortable distance away from the chair making sure that there is a bend in your knees as much as you need. Bring your chest towards your thighs. Bend your knees as necessary to keep your back straight. Hold. Return to your starting position. Repeat.
- Seated Bicycles: Start by sitting on the edge of a chair. Place your hands besides your hips and hold on to the side of chair. Tighten your core muscles and lift your legs in front of you. Move your legs in a forward circular motion as if pedaling a bicycle for the duration of the Hold time. Rest your legs and abdominals. Tighten your core muscles and lift your legs in front of you. Move your legs in a backward circular motion for the duration of the Hold time. Rest your legs and abdominals. Repeat.
Reminder: Please consult your physician or physical therapist before engaging in any physical activity and stop if you experience pain or discomfort.