Senior Chair Workout

Here is a good workout for seniors! All of these exercises/stretches involve using a chair for support and stability. Give it a try!

Retirement Home Chair Workout (30 minutes):

Warmup (10 minutes)

1. Arm Circles
   1. Small forward/backward
   2. Big Forward/backward
2. Arm Raises (Wave) 3x
3. Shoulder Rolls (forward/backward)
4. Swimmers
5. Throw punches: straight, high, low
6. Alternating leg extensions
7. Seated twist
8. Head rolls

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Strength (10 minutes) – Repeat each round twice Round 1:

1. 21s- Biceps
2. Tricep Extensions (12)
3. Russian Twist (20)

Round 2:

1. Hammer Curls (12)
2. Leg Glute Kickbacks (15 each side)
3. Leg Abductor (12 each side)

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Flexibility (5-10 min)

1. Reach up Chest Stretch
2. Reach up and over lat stretch
3. Tricep Stretches
4. Neck Stretches (Bus)
5. Spinal seated stretch
6. Point/Flex toes
7. Toe Circles
8. Seated Bicep Stretch
9. Reach out to side Namaste