People with disabilities or having chronic pain are always looking for effective ways to do exercises with limited mobility. Exercise offers benefits to everyone, even disable or elderly people with limited mobility.
In fact, if disabilities have limited mobility, it’s even more essential to enjoy the health-boosting effects of staying active.
Here’s a look at 8 effective ways to do exercises that will benefit elderly adults or disable people with limited mobility.
1- Seated Row
Seated rows help to figure the upper back and chest muscles. Have the elderly adult sit on the sting of the chair, which offers an improved range of motion.
Hold the arms out to the front with elbows bent and thumbs pointing towards the ceiling. Draw the elbows back, squeezing shoulder blades together. Return to start and repeat 8-10 times.
2- Knee Lifts
Knee lifts will work stomach muscles, the muscles that flex the hips, and therefore the quads, which are important muscles for sitting and standing.
To perform knee lifts, seniors must lift the proper knee slowly towards the chest, slowly lowering the knee back to the start position. Repeat the motion using the left leg. Alternate the legs, performing the exercise 8-10 times on each side.
3- Knee Extensions
Doing knee extensions will help to strengthen different muscles in the legs. elderly adults should start by sitting near the edge of the chair with knees bent and straight posture. Hold them onto the sides of the chair.
The right knee should be extended out, pointing toes to the upward direction. Then, the knee should be slightly bent, not locked. Lower the leg to the starting position, repeat this 8-12 times. Switch to the left leg and do 8-12 repetitions.
4- Thigh Presses
If you are ready for thos, press your thighs together as tightly as you can for three full counts, then release them. Repeat this exercise for a set of ten to help build your endurance. You can add more repition later if you’re feeling up to it.
If you’re not able to move your legs, use your hands to press your thighs together. This not only works out your arms but also helps strengthen the muscles in your legs.
5- Overhead Arm Raises
Overhead arm raises help us to strengthen the shoulders and arms. So, the move should be started with the seniors in an armless, sturdy chair, holding 1-pound hand weights in both hands.
With feet flat on the floor and the back straight, arms should be bent with the palms facing forward and weights to the sides of the shoulders. Raise arms slowly above the head side, pausing, and then lowering them to the starting position. Repeat it 8-12 times.
6- Tai Chi
Tai chi is a famous Chinese martial art that is a combination of movement and meditation. Its gentle, yet deliberate motions are a viable form of self-defense that also promote internal and external balance. Over the years.
Therefore, it has gained popularity with seniors who have experienced increased strength, flexibility, and improved cognitive function.
7- Seated Tummy Twist
Designed to work the core muscles, the tummy twist should be done with the elderly adult seated with good posture. Have the person hold a ball with both of their hands, close to their body with the elbows bent.
Slowly rotate the torso to the left as far as you will comfortable, keeping the rest of the body still. Then, rotate back to the middle and rotate to the right. One set is consists of two twists, and at the start six sets should be completed by beginners.
8- Hand Squeezes
Hand squeezes also help to strengthen the muscles in the arms and chest. elderly adults should begin by holding a ball in front of them. Squeeze the ball together as if trying to push the air out of the ball, releases, and repeat it 10-14 times.
The intensity can be increased by having elderly individuals push the ball straight out in front while squeezing the ball, then pulling the ball back to their chest.
That is what I found worth sharing about exercises with limited mobility. Kindly comment below and let us know what your take on this?