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Health and Wellbeing

5 Exercises to do at Home for Restricted Movement

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Oak Tree Team

24th April, 2018

Arm raises

Physical activity is an important part of staying healthy, both mentally and physically, but not everyone can do exercises that require lots of movement.

Having limited mobility doesn’t mean you have to compromise your physical health. These five exercises can be done from the comfort of your chair and work on different areas of the body, to give you a good full workout.

Seated Row

Seated rows are great for your back and chest, which are important muscles for your posture.

To perform a seated row, simply sit on the edge of a chair to ensure an easier and improved range of motion. Then hold your hands out in front of you, with your elbows slightly bent and your thumbs facing towards the ceiling. Draw the elbows back in a controlled motion, squeezing your shoulder blades together. Repeat this 10-12 times.

Arm Raises

Arm raises help to keep your shoulders and arms strong. This exercise is best done in an armless chair to ensure you have the correct posture.

To begin, have a 1-pound weight (or a water bottle) in each hand and place your feet firmly on the floor with your back straight. Bend your arms, with your palms facing forward so that the weights sit to the side of your shoulders. Raise your arms slowly above your head, pause at the top, and then lower them back to the starting position. Repeat this movement 10-12 times.

Inner Thigh Squeeze

This exercise is great for keeping thigh muscles active when you're not always very active.

Begin by sitting on the edge of a chair with a ball placed between your knees. Then squeeze the ball by pressing your knees together, hold this for about 2 seconds. Release, but keep enough tension so the ball doesn’t fall. Do two sets of 10-12 repetitions.

Knee Lifts

Knee lifts will benefit various parts of your body including your core, your legs, and your hip muscles. It’s important to work on these areas as they help you when sitting and standing.

To perform the exercise simply lift your right knee towards your chest and then lower it back to the starting position. Repeat this motion on your left leg, performing 10 – 12 on each leg.

Knee Extensions

Knee extensions will help to strengthen your legs which is important if you aren't walking around on a constant basis.

Start by sitting near the edge of your chair, with knees bent. Extend your knee outwards, with your toes pointing towards the ceiling. Ensure your leg remains slightly bent and not locked and then lower your leg back to the starting position. Repeat this exercise 10-12 times on each leg.

With these exercises you can give your body the full workout it needs without having to leave the comfort of your chair.

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