Seated Exercises for Low-Mobility Days
Sometimes it’s just too hard to do high-impact, high-mobility exercise routines. Most exercise routines don’t cater to the people that have trouble standing for periods of time and it can be frustrating. That’s why we’ve put together this list of great seated exercises which can be used by anyone who needs a low-mobility exercise for their routine.
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- Arm Lift: for this exercise, sit on the edge of your chair bent over slightly. Hold your arms downward in front of your knees with palms facing and then slowly life your arms away from each other until they are stretched straight out away from your shoulders, parallel to the floor. Hold the position for a few seconds and then return to normal.
- Waist Rotation: Sit with your back straight, feet planted, and arms bent so that your fists are together in front of your chest, arms parallel to the ground. This works best if you hold weights or something similar in your hands. Keeping your back straight, turn at the waist to the left, moving your fists to the left as well. Return to starting and then turn to the right. Repeat.
- Parallel Arm Raise: sitting with your back straight and feet shoulder width apart, lift your arms out to your sides so that they are parallel with the ground and then bend your elbows 50 degrees so that your fists are pointing forward. Rotate at the elbow to raise your fists up without moving your upper arms. Repeat.
- Arm and Leg Lift: sit on your chair with your back straight and feet planted a little less than shoulder-width apart and your arms bent slightly at your sides. Lift your left arm and your right leg simultaneously as if taking a step. Then lower and repeat with your right arm and left leg.
- Waist Bends: for this one, sit at the edge of your chair and stretch your legs out in front of you with your heels touching the ground a little less than shoulder-width apart. Raise your arms and put your hands behind your head. Keeping your back straight, bend at the waist, lowering your head towards your legs and then return to starting position.
Routine suggestion: Perform each of the above exercises for 30 seconds. Rest for 10 seconds between. Run through the exercises twice.