When you have limited mobility, it can sometimes be difficult to know what exercises you can safely do from home. Below we have shared 5 simple exercises that can help strengthen your muscles and improve flexibility. Each of these exercises can be done while sitting, so are safe for those with mobility or balance concerns. You can go through each movement without any equipment, or use some everyday household items to increase the difficulty of the exercises.
#1 – Trunk Mobility
For this exercise, use any long stick that is light-weight and allows you to go through the movements. A broom, cane or walking stick works well.
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment in your head, shoulders, and hips. Hold the stick across your lap with your hands wider than shoulder-width apart. Tighten your core, then raise your arms overhead. Lower your arms down to the starting position. Lift your arms in front of your body to shoulder-height, then twist your upper body to one side. Return to the center position, then twist your upper body to the opposite side. Return to the starting position and repeat the sequence of movements.
Trunk Mobility
#2 – Self Massage
For this exercise, use any small ball (like a tennis ball) to massage any sore or trigger points on your body. If you do not have a ball, use your fingers.
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Roll the ball around the front of your shoulder to massage or loosen up the area. Repeat the movement.
Self Massage
#3 – Overhead Press
For this exercise, use dumbbells, water bottles, juice jugs, or any weighted household items for added resistance.
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment in your head, shoulders, and hips. Hold a water bottle in each hand at shoulder-height. Tighten your core and extend your arms overhead. Lower your arms back down to return to the starting position. Repeat the movement.
Overhead Press
#4 – Leg Press
For this exercise, you use a belt strap, resistant band, towel, or anything that you can use as resistance.
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment in your head, shoulders, and hips. Loop the center of the towel under one foot and hold the ends of the towel in each hand. Lift your knee, then extend your leg in front of your body. Return to the starting position and repeat the movement. Repeat the movement on the opposite side.
Leg Press
#5 – Chair Stretch
Begin in an upright sitting position on the front of a chair or bench, keeping your feet flat on the floor. Place your hands at your sides on the chair for support. Contract your core, push from your heels and arms, and arch your back to lift your seat off of the chair. Maintain a good alignment with your head, shoulders, hips, and knees. Return to the starting position and repeat the movement.
Chair Stretch
We hope that these 5 simple exercises help build your strength and confidence. Start by completing 5 repetitions of each of the exercises, and add more repetitions as you are able. Remember, you don't need expensive equipment in order to safely challenge your muscles.
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