Exercising is important for everyone. Chair-bound exercises are for you if you are wheelchair-bound, office-chair bound or sitting in a chair while exercising. These exercises can improve your bone density, increase your blood circulation and improve your balance. Sitting in a chair for a prolonged period of time, without moving, can lead to a variety of health ailments, reports the Occupational Safety and Health Administration.
Doing arm curls will strengthen your arm muscles while also keeping your elbows flexible. Sit as comfortable as possible in your chair, with your spine as straight as you can get it. Place a 1-lb. weight in your right hand. The weight can be a filled soup can or water bottle or a dumbbell. Rest your hand at your hip. Slowly bend your arm at the elbow until you can touch the weight to your shoulder. Hold this position for five seconds. Slowly lower your arm down to its original position. Repeat this exercise five times. Relax for a few seconds. Repeat this exercise with your left hand. Set your goal for doing 15 to 20 arms curls twice daily.
You can do a wrist curl to strengthen your wrists. Start this exercise by resting your right forearm on the arm of a sturdy chair. Place a 1- or 2-lb. weight in your right hand. Hold the weight with your palm facing upward. Move your hand over the chair’s edge. Slowly bend your wrist up and down. Repeat this movement 10 to 15 times. Return your arm to its original position. Rest for a minute. Put the weight in your left hand. Do another 10 to 15 repetitions with your left hand. Return your left arm to its resting position. You can gradually increase repetitions to another 15 per hand.
You can do some shoulder rolls to keep the blood flowing to your shoulders and arms. Shoulder rolls will also keep your shoulder joints and muscles fluid. Sit up as straight as possible in your chair. Move your right shoulder to the front, then up, back and down. You will be making a circular motion. Make certain you do not move your back while rolling your shoulder. Do four shoulder circles. Rest for a few seconds. Repeat this exercise with your left shoulder. After you have exercised each shoulder separately, do four shoulder rolls with both shoulders at the same time.
Point and Flex
Doing ankle rolls will keep the blood circulating to your legs. The exercise will also keep your ankle joints fluid. Sit upright in your chair. Stretch your legs out in front of you. Lift and extend your right leg. Point your toes to the ground. Then, flex your toes toward the ceiling. Do this five times. Slowly lower your right leg back to its original position. Rest for a few seconds. Repeat this exercise with your left leg and toes. You can vary this exercise by doing toe taps. Place your feet firmly on the ground. Start tapping your feet by lifting your toes as high as possible. Make certain to keep your heels on the ground. Do this five times with each foot.
About this Author
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.