Caregivers Blog

Chair Exercises for Elderly with Limited Mobility

Exercise benefits everyone, young and old like to do exercises, even the elderly who have limited mobility. Having limited mobility, means limited activities. But with chair exercises, even with limited mobility, your patient can enjoy, relieve stress, reduce depression, and improve their self-esteem. As a Filipino caregiver/Indonesian caregiver, one of the duties is to ensure the physical health of every patient, and to make sure they get enough physical activities as possible. Here are some excellent must try seated chair exercises Filipino/Indonesian caregivers can try with the elderly patient.

1. Seated Row

The Filipino/Indonesian caregiver must have the elderly patient sit on the edge of the chair, this offers an improved range of motion. Hold arms out to the front with elbows back, squeezing shoulder blades together. Let the elderly repeat the exercise 8-10 times. This exercise helps to work the upper back and chest muscles.

2. Seated Tummy Twist

Guide the elderly sit with a good posture, have them hold a ball with both of their hands close to their body with elbows bent. Make the elderly rotate their torso to the left as far as comfortable, keeping the rest of the body still, and then rotate back to the middle and rotate to the right. Do two twists to complete one set. The Filipino/Indonesian caregiver should give encouragement and do the exercise together with the elderly. This exercise helps work the core muscles.

3. Overhead Arm Raises

To do the overhead arm raises, the Filipino/Indonesian caregiver should assist the elderly in sitting in an armless, sturdy chair, holding a 1-pound hand weight in both hands. With feet flat on the floor and back straight. Have the elderly’s arms bent with palms facing forward and weights to the sides of shoulders. Help the elderly raise their arms slowly above the head, pause, and then lower them into starting position. Repeat this exercise 8-10 times. This exercise helps the elderly strengthen their shoulders and arms.

4. Hand Squeezes

Elderly should begin by holding a ball in front of them. They must squeeze the ball hard as if trying to push the air out of the ball. They must repeat the exercise for 10-12 times. To increase the intensity of the exercise, the Filipino/Indonesian caregiver must guide the elderly in pushing the ball straight out in front while squeezing the ball, then pulling it all back to the chest. The hand squeeze exercise to contract and strengthen the muscles in arms and chest.

5. Inner Thigh Squeeze

The Filipino/Indonesian caregiver must assist the senior in sitting at the edge of the chair, with a straight posture. With knees bent, place a ball between the knees and squeeze the ball by pressing the knees together, for 1-2 seconds. Release the ball while keeping the tension to keep it from falling. Do two sets of the exercise for 8-10 reps. Inner thigh squeeze helps activate the thigh muscles.

6. Knee Lifts

To perform knee lifts, guide the elderly in lifting their right knee slowly towards the chest, and slowly lower the knee back to the beginning position.
Repeat motion using the left leg. Alternate the legs, perform the exercise 8-10 times on both sides. If the elderly is having difficulties in lifting their knees, the Filipino/Indonesian caregiver could help them in the process. This is a helpful exercise for the stomach muscles, the muscles that flex the hips, and the quads.

7. Knee Extensions

This exercise helps strengthen multiple muscles in the legs. The Filipino/Indonesian caregiver must assist the elderly in sitting at the edge of the chair, bending the knees and keeping a straight posture. Make them hold onto the sides of the chair, and slowly extend the right knee with toes pointing toward the ceiling. Knees should be slightly bent, not locked. Make the elderly lower their leg to the starting position, repeating the exercise 8-10 times. Then switch to the left leg and do 8-10 repetitions.

As a Filipino caregiver/Indonesian caregiver, giving mobility exercises to elderly patients may be a little hard, but doing these simple steps of sitting exercises can give their body some movements even just a little. Doing these simple exercises together can create a new bonding activity between the Filipino/Indonesian caregiver and the elderly.

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