If you are injured or at the office, then exercising seems a bit tough. During injury, workouts become a daunting task to perform. The same goes while being at the office, as without a strict routine, following an exercise regime is quite impossible to adhere to. Well, with the help of this article, we will try to enlist some of the full body chair exercises. Which will allow you a complete body workout, no matter what the condition is.
Full body chair exercises allow you to target your lower body while seated or supported, making them an excellent choice for anyone with balance or mobility issues or those who are recovering from an injury. With chair exercises, you can also work upper-body muscles like your arms, shoulders, and chest while recruiting the critical core muscles to help with stabilization. Plus, a chair makes a perfect companion for doing seated stretches or Pilates chair exercises. So, whether you are sitting on a chair or simply holding onto one for support, you can definitely get a lot out of these exercises.
Benefits of Full Body Chair Exercises
Full-body chair exercise is an effective way to help you stay physically active. Performing this type of exercise helps to increase movement throughout the day while keeping pressure away from your joints. Like other forms of physical activity, chair exercise offers similar benefits while reducing the risk of injury or discomfort.
- Strengthens your Muscles – We start to lose muscle mass over time, leading to decreased mobility and potential injury. Upper and lower body chair exercises isolate the muscles in our arms and legs to increase strength. Strengthening our muscles with seated exercise helps to build healthier muscles and bones, improves posture, and relieves back pain.
- Improves Flexibility and Balance – Incorporating chair exercises into your routine helps to stretch your muscles to achieve their full range of motion. Stretching and strengthening your muscles with seated exercise also helps with balance by improving your stability.
- Elevates Heart Rate – Studies have linked that regular physical activity offers great cardiovascular health. Incorporating full-body chair exercises helps to get your blood pumping to strengthen your heart and help your body move oxygen and blood to your muscles in an efficient way.
- Increases Blood Circulation – Poor circulation can cause numbness and tingling in your hands and feet, digestive problems, and even fatigue. However, incorporating full-body chair exercises in your workout regime helps to work your arms and legs to get your blood flowing. This helps in increasing your circulation and hence helps to relieve discomfort and swelling of the hands, legs, and feet.
- Boosts Energy Levels – Studies have consistently shown people who move regularly experience less fatigue than individuals who don’t exercise. Incorporating chair exercises into your daily routine will help you get your blood flowing, thus increasing the body’s oxygen and energy levels.
Best Chair Exercises For Your Entire Body Workout
1.) Triceps Dips – Triceps dips are considered one of the best full-body chair exercises. Below are some of the steps that you can perform with the help of a chair.
Steps To Perform
- Stand with a chair (that doesn’t have wheels!) behind you.
- Put your palms flat on the chair, with your fingers facing away from you. Keep your heels on the ground with your legs straight out in front of you.
- Lower yourself until your upper arms are almost parallel to the ground
- Return to the starting position and repeat for at least 10 reps.
2.) Desk Pushups – Desk pushups are considered one of the best full-body chair exercises. Below are some of the steps that you can perform with the help of a chair.
Steps To Perform
- Face your desk and lean against it, with your hands slightly wider than your shoulders and your arms straight.
- Lower yourself until your chest almost reaches your desk, then return to the starting position.
- Repeat for at least 10 reps.
3.) Squats – Squats are considered one of the best full-body chair exercises. Below are some of the steps that you can perform with the help of a chair.
Steps To Perform
- Stand with your feet shoulder-width apart and back facing a sturdy chair. Clasp your hands together to make a fist and hold it in front of your chest. Your heels should be close to the chair legs.
- Brace your core, shift your weight into your heels, push your hips back, and bend your knees to lower into a squat. Lower your butt to the chair without sitting on it.
- Pause at the bottom of the squat, and drive through your heels to stand, squeezing your glutes at the top. This is 1 rep.
4.) Seated Jack – Seated Jack is considered one of the best full-body chair exercises. Below are some of the steps that you can perform with the help of a chair.
Steps To Perform
- Sit on the seat of a sturdy chair with your torso upright, away from the back of the chair.
- Place your feet together and raise your arms up to make a goalpost. Your upper arms will be parallel to the floor and your lower arms perpendicular to the floor. Start with your arms in the closed position with your elbows close together.
- Step your feet out to the sides in a jumping jack motion while opening your arms to the sides. You will now be in the goalpost position.
- Squeeze your shoulder blades together while also squeezing your glute muscles to return to starting position. This is 1 rep. The quicker you perform this move, the greater the cardiovascular challenge will be.
5.) Knee Lifts – Knee lifts are considered one of the best full-body chair exercises. Below are some of the steps that you can perform with the help of a chair.
Steps To Perform
- Slowly lift the right knee toward the chest, then return it to the starting position.
- Do the same for the left knee. Repeat the exercise 10 times or as many times as your body can endure.
- The exercise will help strengthen stomach muscles and those that flex the hips, as well as your quads. All these muscles play a crucial role while you sit and stand.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
