Blair and Lauren do some chair exercises
(MERCY HEALTH PARTNERS) The upper-body seated-chair exercises are designed to work all the muscles of the upper body, specifically the chest, shoulders, arms, and tummy. Whether you have a lower body injury or need to exercise from a seated position, these exercises will help you workout in a secure way. While doing these exercises, make you are sitting very tall, contracting your abdominal (tummy) muscles to maintain good form. If you're just beginning practice the moves without weights or with light weights in order to get and maintain good form.
• Seated Jabs - Just like it states, this is a punching exercise. Start by punching forward, alternating arms right then left. When jabbing, move your arm forward in a controlled/fast motion, avoid fully extending your arm. Pull the arm back as quick as you can. Then repeat with the other arm. Remember the non-jab arm is protecting the face. You can do front jabs in sets of 20 repetitions. Once you get the front jabs done, do 20 high jabs. Alternating arms punching toward the ceiling. As you gain strength begin to add weight to the workout.
• Seated Air Push-Ups - Sit tall in a chair with abdominal muscles engaged remember there is no time for slouching. Bend you arms putting your hands near your chest, at chest level. Slowly push your arms straight out in front of you (do not lock your elbows) like you are doing a push up into the air. Slowly bring your arms back to the starting position, squeezing your shoulder blades together. Do one to two sets of 20.
• Seated Chest Squeeze with Weights - Sit tall in a chair holding a ball, light dumbbell, or veggie can at chest level, squeeze the weight with your hands to contract your chest muscles. While squeezing the weight, slowly push it out in front (do not lock the elbows) of you keeping it at chest level. Continue pressing against the weight with your hands, bend the elbows and pull it back to your chest. Repeat 20 times.
• Seated Overhead Shoulder Press - Sit with good posture holding a food can or light weight in each hand. Begin with arms bent at ninety degrees, with weight at ear level. Press the weight overhead, and then lower back down to the starting position. Continue the exercise for a total of 20 repetitions.
• Seated Lateral Raises - Sit tall and with good posture, contracting your abdominal muscles. Hold a pair of light dumbbells or food cans in your hands. Starting with your arms hanging down by your side, slowly raise your arms up until they are at shoulder level; keep the elbows lightly bent and wrists straight. Lower back down to the starting position and repeat 20 times.
Perform these exercises three times a week to improve, maintain, and strengthen the muscles of the upper body.