Upon completion, switch to your right arm over your left arm. Hold this position for several deep breaths. Interlace your fingers and raise your elbows slightly, arching your back a bit. Cross your left arm over your right arm, and bend your elbows to bring your forearms together. Sit upright in your chair and stretch your arms straight out in front of you. Read our eBook, “The Complete Guide to Health & Wellness for Seniors” for everything you need to know about staying healthy and happy as we age. Hold this position for several deep breaths before returning to an upright position.ĭownload The Complete Guide to Health & Wellness for SeniorsĪs people grow older, their health and wellness needs change. Lean forward as far as you can without feeling strain or discomfort. Upon exhaling, slowly bend forward, feeling your back extend one vertebrae at a time. Seated forward bendīegin this exercise sitting up straight with your knees touching and your feet on the floor. Gently switch sides, so your right ankle is resting upon your left thigh or knee, and repeat the above steps. After several deep breaths in the forward position, return to sitting up straight. Inhale deeply, flex your left foot slightly, and bend forward upon exhale. If you have trouble bringing your ankle to your knee, feel free to use your hand to assist. Gently raise your left ankle to rest on top of your right knee or thigh. ![]() Sit upright with your back away from the back of the chair and facing forward. Arch your back slightly to feel the stretch in your shoulders, and take several breaths in and out. Exhale slowly and reach your hands behind your back, bending your elbows slightly. While you inhale deeply, reach your arms straight out to your sides at a low and wide angle. Reverse arm holdīegin this pose in a seated position with your back straight and apart from the back of the chair. Take several slow breaths in and out in this position, before alternating this stretch to the opposite side. Take a deep breath, and upon exhalation, gently dip your left ear towards your left shoulder without bending your back or raising your right shoulder. While holding the base of your chair with your right hand, slowly reach upwards with your left hand to hold your left temple. Extend your neck slowly upward so you feel the crown of your head rising towards the ceiling. Sit up straight in your chair, and do not let your back touch the back of your chair. Throughout this exercise, make sure your core is engaged and your back is as straight as possible. Hold this position for a moment, and bring your arms back downward with a long exhale. Take a long, deep breath in and slowly stretch your arms upward to the ceiling. ![]() Overhead Stretchīegin in a seated position, facing forward with your arms down by your sides. Read more about the exercises below for a closer look at these essential chair yoga poses. Proper technique is important for your personal safety, and to make sure you’re getting the most out of these exercises. Unless you have some experience with chair yoga, you probably need more than a graphic to perform the exercises above. Try these positions with a friend or expert if you’re new, or alone if you’re confident in your abilities.Ī Closer Look at These Chair Yoga Exercises: If you are new to chair yoga or concerned about your readiness for exercise, please consult with a physician or chair yoga expert before jumping right in. View our infographic below for some fun, easy, and healthy chair yoga positions. An experienced instructor or friend for safety.Flexible, comfortable clothing that isn’t too tight or baggy.An armless, stable chair (no wobbling!).Some essential chair yoga equipment includes: Though chair yoga is a low-risk and low-impact form of exercise, you should make sure you have the right equipment to prevent injuries and to get the most out of your workout. Chair yoga is a beneficial form of yoga for any fitness level, from active seniors to those recovering from an injury.Ĭhair yoga has the following benefits for older adults: Unlike high-impact exercise like running, lifting weights, and plyometrics, chair yoga is easy on your joints, and may serve as a gateway to other forms of exercise. Is Chair Yoga Good for You?įor seniors, regular exercise is one of the best ways to achieve a healthy lifestyle. Fortunately, chair yoga is an accessible and affordable style of exercise with incredible benefits for older adults. These concerns often drive seniors to an inactive or sedentary lifestyle, which only makes things worse. Joint pain, achy muscles, fatigue, and other common age-related ailments can make exercise more difficult. ![]() As we age, we need to adjust our habits and lifestyles to thrive.
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