Chair-Based Leg Strengthening Exercises
If you use a walker, wheelchair or have difficultly standing upright for prolonged periods of time, exercising can seem challenging. Luckily, you can work all the important muscle groups from the comfort of your chair. This article is one in a series of total-body, bodyweight moves. This article will focus specifically on the lower body.
- Sit tall with your abdominal muscles tight.
- Keeping your knee bent, elevate your right leg and hold for 2 counts, then return to the floor. Repeat on the left leg. Continue marching for 30-45 seconds.
CHAIR JUMPING JACKS
- Slide toward the edge of your chair, but be sure to maintain enough contact where you won't lose balance.
- Tuck the hands in to the chest then simultaneously extend the arms and legs out into a 'star' position, as if you were doing a standing jumping jack. Continue for 10-12 repetitions.
- Position a looped resistance band around your thighs so it rests slightly above the knees.
- Keep your shoulders back and chest/chin up. Position your feet firmly on the ground so they are shoulder-width apart and slowly push the knees out. Hold for 2-3 counts then return your knees back to a neutral position. Repeat 10-12 times.