Seated Arm Exercises
Seated arm exercises are simple exercises that you can do with your arms while in a comfortable seated position. I’ll go over in detail the types of arm exercises you can do to strengthen your core and arm muscles.
To begin this seated arm exercise, find a comfortable chair and a set of lightweight dumbbells. You can choose weighted wristbands that are usually under a pound or a set of dumbbells that are two to four pounds, depending on your level of comfort. Make sure that you’re standing straight, without a curved spine. From there, lift your dumbbells and keep your hands to the side with your palms comfortably out, elbows in, and feet planted on the ground. Good posture is important for this exercise because you don’t want to put any unnecessary strain on your body or cause injury.
Next, gently curl or lift both dumbbells at the same time inward, or toward your body, for a few seconds and then back down. As you build more core strength and flexibility, you can increase the weight. Dumbbell curls are a great chair exercise because they help build core strength, improve focus, and keep your arms moving during sedentary activities. One of the pitfalls of this exercise is that some people tend to rotate their shoulders or lift their feet off the ground. It’s important to tuck your stomach in, keep your shoulders and back straight, and focus on moving your arms for a good workout.
The overhead press exercise is a great strength exercise that older adults can do while seated in a chair. It helps build strength and improve flexibility and coordination while exercising the shoulders and relieving stiff muscles. For the overhead press, you will need two lightweight dumbbells.
To start this exercise, make sure your feet are properly planted on the ground, with your shoulders and back against the chair. Hold your dumbbells with your palms facing forward and begin slowly raising your arms straight up and then down. Repeat this at least 10 times. Make sure you’re raising your dumbbells all the way over your shoulders, and don’t forget to inhale and exhale. It’s important not to arch your back or slouch during this exercise to avoid injury or strain.
This is a great five-minute exercise that older adults can do using their chair as an exercise tool. To begin this exercise, make sure you have a sturdy chair or place it against the wall for more support. Stand toward the chair and put your body weight with your arms slightly bent, toward the chair seat, in a diagonal position. Your feet should be pointed back toward the ground.
Once this is established, you can slowly bend your elbows and push your bodyweight toward the chair. Once your chin almost reaches the chair seat, bring your body back to its original position and repeat the pushups again with at least eight to 12 reps, or however many you feel comfortable doing. This is an advanced chair exercise, but it’s a great modified version of regular floor pushups, which may cause more strain to the knees and joints.
For tricep extensions, you will need just one dumbbell. These exercises are great for working out your arms and tightening up your triceps — all while sitting in a chair. To begin this exercise, sit straight in your chair with your hips all the way back. Make sure your chest is out straight and your core is tightened for extra support as you do these exercises. Grab one dumbbell and put it in your left hand with your palm facing your head. From there, gently raise your left elbow and put it over your shoulders, keeping your right hand underneath the left elbow for support.
When doing this exercise, make sure you’re safely raising the dumbbell in the back of your head, not in front. Once you’re done working out the left tricep, it’s time to do the same thing with the other arm. In total, you should try to work out both arms and triceps for at least seven to 10 minutes. To make it easier, you can count to three seconds when you’re slowly lifting your elbow over your shoulder.