Chair Stand Strengthening Exercise for Seniors

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Watch as a fitness expert teaches you how to do a chair stand exercise that helps seniors strengthen muscles in this free exercise video for seniors.

Part of the Video Series: Senior Physical Fitness at Home
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Video Transcript

Hi this is Manny Castro, Exercise Physiologist. I’m here to demonstrate a few strengthening exercises specifically geared towards seniors, these exercises can be done in the comfort of your home and with minimal or no equipment at all. The first exercise I would like to talk to you about is called the chair stand and all we will need to use is just a regular household chair, just like this one with a back to it and either a couch pillow or a bed pillow or any pillow that you can find that’s nice and fluffy so that it will support your back. This particular exercise is geared to strengthen your abdominal muscles here and your thigh muscles here. and what we want to do for this first exercise is sit on the front portion of your chair and then with your back straight, you want to lean back and the object here is to keep you abdominals nice and tight, your back straight and your shoulders nice and straight. And then using minimal hands or no hands at all and that would be your main goal, is to not use your hands at all as you strengthen yourself. And then what we want to do is with your back straight and your feet flat on the floor about shoulder width apart, you’re going to come up slowly to a sitting position and then you want to stand up using a count of 3. A nice slow count of 3 and you’ll do the same as you come down. 1 – 2 – 3 and you want to come back to your half reclined position and that’s one repetition. You’ll complete 8 to 12 repetitions of this and rest 2 to 3 minutes and complete another set of 8 to 12 repetitions.

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