GETTING STRONG WHILE SITTING DOWN
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This article describes a proactive approach to using seated exercise to diminish the effects of aging while improving health and quality of life. A number of exercises are included with the legs and core emphasized.
Some easy standing exercises are covered to help those restricted to sitting begin the transition to standing. |
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Improving balance while seated is also addressed.
All of the exercises here are done while sitting in a sturdy chair with the exception of a special section on the transition to standing.
Most of us assume that the real way to exercise is to do it standing in a upbeat class or at the gym or out walking about. Of course we all want to run around in the park and dance till the sun rises. We ladies love to prance around in our high heels and our fellas drool over wildly lively sports. Being an active person usually means standing instead of sitting. Sitting implies older age, infirmity, weakness.
That is not my opinion. I think those who minimize seated movement have not come yet to understand its potential incredible power. Seated exercise is fantastic! It has several advantages over standing movement that in certain respects make it the best approach for everyone. This isn't because it is so much safer for those older, although that is true. It is because you can do so much more to strengthen the body properly from a seated position. I'm a professional dancer with much experience being taught as well as teaching. I even used to have my own dance company. If I were to start up a new dance class today, even with young students, I would insist that a significant portion of that class be done sitting in a sturdy chair.
That is not my opinion. I think those who minimize seated movement have not come yet to understand its potential incredible power. Seated exercise is fantastic! It has several advantages over standing movement that in certain respects make it the best approach for everyone. This isn't because it is so much safer for those older, although that is true. It is because you can do so much more to strengthen the body properly from a seated position. I'm a professional dancer with much experience being taught as well as teaching. I even used to have my own dance company. If I were to start up a new dance class today, even with young students, I would insist that a significant portion of that class be done sitting in a sturdy chair.
Lower back problems in particular respond well to seated exercise. The essential lesson of learning to use the hip joints instead of the spine joints is best learned that way. Recuperative exercise for the lower back is so much more powerful when it is seated.
Two important areas to strengthen when you are less active are the legs and core. But the main way to strengthen the legs comes from using them: walking, climbing stairs, dancing. How can you strengthen them if you can't stand and why would you want to?
Make becoming more active your goal: One excellent reason to strengthen your legs sitting down is that you may be able to develop enough strength to do standing exercises and then ultimately to become more active and on your feet.
Improve circulation: This is probably the most important reason to strengthen your legs if you are chair bound. We lose as much as 50% blood flow to the feet if we sit for extended periods. If our circulation is poor our health is poor. The cells throughout the body are starved of an enormous amount of precious oxygen. One symptom of oxygen deprivation is irritability. Improving circulation improves mood.
You can ignore your legs but your legs won't ignore you: For years I taught in nursing homes. I noticed how people treated their legs when they were restricted to sitting in a wheelchair all day. They ignored them. However, the legs themselves react negatively from inactivity, one result being nighttime leg cramps.
You can ignore your legs but your legs won't ignore you: For years I taught in nursing homes. I noticed how people treated their legs when they were restricted to sitting in a wheelchair all day. They ignored them. However, the legs themselves react negatively from inactivity, one result being nighttime leg cramps.
The style of seated exercise:
Standing exercise is obviously more active: It's pretty hard to work up a sweat sitting. Standing exercise uses full body movement. This is in particular how the core develops strength for those more active. But the legs as well get strong from the doing of things instead of a more targeted approach.
Seated exercise is more deliberate: It also involves more isolation where a particular exercise targets a particular muscle. Since the movements require focused thought, one side effect of seated exercise is an increase in mind/body consciousness which has a powerful positive effect on mental and physical health.
Isometrics: Known as static strength training, they are particularly effective in increasing strength while seated. With isometrics you hold a position instead of moving. Yoga uses isometrics extensively, although it not normally labeled that way. The standing balance called The Tree is one example. Holding the position makes the muscles work hard, increasing muscle contraction in place. Stretch is especially important to do following isometrics (see the note below).
Seated exercise is more deliberate: It also involves more isolation where a particular exercise targets a particular muscle. Since the movements require focused thought, one side effect of seated exercise is an increase in mind/body consciousness which has a powerful positive effect on mental and physical health.
Isometrics: Known as static strength training, they are particularly effective in increasing strength while seated. With isometrics you hold a position instead of moving. Yoga uses isometrics extensively, although it not normally labeled that way. The standing balance called The Tree is one example. Holding the position makes the muscles work hard, increasing muscle contraction in place. Stretch is especially important to do following isometrics (see the note below).
Using props: Elastic bands, hand weights, balls are all very helpful in building strength and you will see them utilized in most exercise classes for seniors. My own goal is to teach you the essential physical work that needs to be done for proactive aging. I don't usually work with props to do that but that's not to say that you shouldn't. I particularly like stretch bands that are made of pliable latex. They are so versatile that you can very specifically target muscles which need extra attention. These are not however used in my classes.
Which muscles need attention?
We loose 1% of our muscle mass every year after 50 (unless we do something about it).
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Muscles that loose the most
mass during the aging process:
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Muscles that become flaccid
with lack of use:
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Stretch/Strengthen paradox: To develop real strength in muscles requires that they be stretched as well. Strength is hollow without agility. I once watched 2 professional weight lifters have incredible trouble getting up off of the floor. Their massive muscles were a hindrance instead of a help because in their trainings they only strengthened their muscles causing great tightness instead of might. Strength goes hand in hand with stretch.
Basic strategy for strength building seated exercise:
- Legs: Strengthen the quadriceps (top of thigh). Stretch the calves and hamstrings (back of thigh).
- Core: Strengthen the abdominals and upper back. Stretch the front of the rib cage and lower back.
- Feet: Strengthen the ankle stabilization muscles.
- Arms: Strengthen the biceps and triceps.
- Hands: Strengthen the grip.
The Exercises:
Many of the exercises mentioned here have already been documented in other Building Better Balance articles. I include links to those articles where appropriate for more detailed instructions on how to do the exercises. Don't forget to breathe as you practice.
LEGS
Strengthen the quadriceps: The thigh muscles loose much mass as we age. They are crucial in lifting the legs to walk and muscle loss there is a major part of why walking becomes more difficult as we age. Since we cannot use active exercise to work the thighs we are somewhat limited in our approach. Passive contractions (isometrics) become an important source.
Stretch the calves and hamstrings:
Click for more information about the legs: Develop Leg Fitness
- Quad isometric: Sit toward the back of a sturdy chair with your waist forward away from the chair. Both feet flat on the floor. Pull your abdomen in as you straighten one leg and hold it there for a count of 8. You will feel the muscle on top of the thigh tighten. That is the quadriceps contracting and getting stronger. Stretch the same muscle by pulling the same knee in to your body and hugging it. Switch sides.
- Leg lifts: Straighten the leg out while sitting upright. Lift the entire leg a short distance and repeat for a total of 8 leg lifts. Pull your abdomen in the whole time. Afterward stretch the thigh by hugging it. Switch sides.
Stretch the calves and hamstrings:
- Foot back, heel down: Slide one foot back on the floor behind the other with the heel down to stretch the calf. Place your hand on that knee and press down gently to increase the stretch. Change sides.
- Hamstring stretch: Straighten each leg and flex and point the foot 4 times. This is the seated version for stretching the back of the leg. It's the exercise being demonstrated in the photo above. The standing version is the Runner's Stretch, described below.
Click for more information about the legs: Develop Leg Fitness
CORE
Strengthen the abdominals: Sitting upright in a sturdy chair, feet flat on the ground. Pull your belly in and release for a total of 8 repetitions. You can extend the contraction to lengthen how long you hold it. You can make the contractions much faster. Try doing 16 rapid pull ins instead. Do 3 sets of abdominals each day.
Click to understand more: O Abdominals, Wherefore Art Thou?
Strengthen the upper back: Sitting upright, roll your shoulders forward, up, back and down, repeating the back and down for a total of 8 times. Stretch the same muscles by giving yourself a hug.
Strengthen the gluteals: More passive exercise as you squeeze your butt and release for a total of 8 times.
Strengthen the pelvic floor: Squeeze and release your bladder control muscles (Kegel exercise) a total of 8 times. Imagine squeezing off an imaginary flow of urine.
Stretch the lower back: Seated with the legs apart, feet under the knees, place your elbows on your knees, keeping the spine straight. Do not let your head drop down. Keep it in line with the spine. Relax the area between the back of your waist and your tailbone.
Click for more lower back exercises: Lower Back Insight
Stretch the front of the rib cage: Hold onto the back of the chair as you tilt forward with a straight back, stretching the area on the front of the rib cage and across the collar bones.
Click for detailed directions for this exercise: When Breathing is Difficult
Click to understand more: O Abdominals, Wherefore Art Thou?
Strengthen the upper back: Sitting upright, roll your shoulders forward, up, back and down, repeating the back and down for a total of 8 times. Stretch the same muscles by giving yourself a hug.
Strengthen the gluteals: More passive exercise as you squeeze your butt and release for a total of 8 times.
Strengthen the pelvic floor: Squeeze and release your bladder control muscles (Kegel exercise) a total of 8 times. Imagine squeezing off an imaginary flow of urine.
Stretch the lower back: Seated with the legs apart, feet under the knees, place your elbows on your knees, keeping the spine straight. Do not let your head drop down. Keep it in line with the spine. Relax the area between the back of your waist and your tailbone.
Click for more lower back exercises: Lower Back Insight
Stretch the front of the rib cage: Hold onto the back of the chair as you tilt forward with a straight back, stretching the area on the front of the rib cage and across the collar bones.
Click for detailed directions for this exercise: When Breathing is Difficult
Click for more information about the core: The Mighty Core
FEET
Flex & point the foot: The most basic foot exercise and one of the most important. Keep your knee bent as you flex and point each foot 4 times. Keep the leg from moving (which it will want to do if your ankle is stiff). Only allow the foot to move.
Increase agility in the ball joint of the foot: Slide one foot back behind the other on the floor. Keep the heel of the foot in back on the floor to stretch the calf. Lift the back heel up as high as you can to stretch the ball joints of the foot. Place it up and down a total of 4 times. Reverse sides.
Click for more information on foot health: Foot Help For Those Older
Increase agility in the ball joint of the foot: Slide one foot back behind the other on the floor. Keep the heel of the foot in back on the floor to stretch the calf. Lift the back heel up as high as you can to stretch the ball joints of the foot. Place it up and down a total of 4 times. Reverse sides.
Click for more information on foot health: Foot Help For Those Older
ARMS
Biceps curls: With or without weights, let your arms hang down at your side. Make fists with your hands as you bend your elbows and draw your arms in. You can do both sides at the same time. Repeat for a total of 8 times. Stretch the arms by clasping your hands, turning your palms outward and straightening your arms.
Triceps: With or without weights, with your hand in a fist, keep your elbow glued to the side of your waist as you forcefully straighten your arm to contract the muscles behind the upper arm for a total of 8 repetitions. Reverse sides. Stretch the arms by clasping your hands, turning your palms outward and straightening your arms.
Rotator cuff release: Sit toward the front of the chair. Bring both legs over to the left side of the chair. Place your left hand on your right knee, tilt forward, keeping your back straight. Allow your right arm to dangle straight down unencumbered. Gently let the entire arm circle from the shoulder joint 4 times in each direction. Then straighten the arm and turn your palm forward and back 4 times to stretch the muscles surrounding the shoulder joint.
Triceps: With or without weights, with your hand in a fist, keep your elbow glued to the side of your waist as you forcefully straighten your arm to contract the muscles behind the upper arm for a total of 8 repetitions. Reverse sides. Stretch the arms by clasping your hands, turning your palms outward and straightening your arms.
Rotator cuff release: Sit toward the front of the chair. Bring both legs over to the left side of the chair. Place your left hand on your right knee, tilt forward, keeping your back straight. Allow your right arm to dangle straight down unencumbered. Gently let the entire arm circle from the shoulder joint 4 times in each direction. Then straighten the arm and turn your palm forward and back 4 times to stretch the muscles surrounding the shoulder joint.
GRIP
Click for instructions on how to strengthen hand grip: Aging Hands
Improving balance while seated:
How can you improve your balance while seated? You may not be able to do standing balance exercises which are the mainstay of a balance workout. But you certainly can improve the muscles which support balance along with some other skill building.
Abdominals: Stronger core muscles make a huge difference in balance ability. Abdominal strengthening is described above.
Eye Focus: Whenever you feel unsteady, focusing your eyes in the direction you are facing will often stabilize your balance. Practice focusing your eyes by looking at a small nonmoving object in the center of your field of vision, noticing all the detail in line, color and shadow. Turn your head to another spot and refocus your eyes on the center of wherever you are now facing. Using eye focus to steady yourself is one of the great tips of balancing.
Seated Knee Circles: Learn to release tension in the knee joint by gently circling your lower leg while holding your leg up under the knee. This powerful exercise is described in a number of places including: Knees That Hurt and Joint Heaven.
Strengthen the Legs and Feet as shown above using seated exercise.
Abdominals: Stronger core muscles make a huge difference in balance ability. Abdominal strengthening is described above.
Eye Focus: Whenever you feel unsteady, focusing your eyes in the direction you are facing will often stabilize your balance. Practice focusing your eyes by looking at a small nonmoving object in the center of your field of vision, noticing all the detail in line, color and shadow. Turn your head to another spot and refocus your eyes on the center of wherever you are now facing. Using eye focus to steady yourself is one of the great tips of balancing.
Seated Knee Circles: Learn to release tension in the knee joint by gently circling your lower leg while holding your leg up under the knee. This powerful exercise is described in a number of places including: Knees That Hurt and Joint Heaven.
Strengthen the Legs and Feet as shown above using seated exercise.
Safer standing exercises to help transition to becoming more active:
Stand holding onto a sturdy chair throughout. If you feel unsteady please have someone with you in case you need help.
Heel Lifts (aka Releves): Keep your knees soft and slightly bent as you lift your heels up and then place them down for a total of 8 repetitions. Then lift the heels and remain lifted for 10 seconds, keeping the knees relaxed. Stretch the back of the legs afterwards using the Runner's Stretch.
Posture: Practice good posture while standing still. Pull the abdominals in, pull the shoulders back and down and keep the knees slightly bent. Look straight ahead. Breathe. Try holding this posture for 10 seconds at a time. Extend how long you hold it as you get stronger.
Runner's Stretch: Place one foot back of the other, bending the front knee and keeping the back foot's heel on the floor. Make sure your back foot's toes are pointing straight ahead and not out to the side. This is the standing version of the seated hamstring stretch and is one of the most important and powerful exercises you can do. It should be done daily and the position should be held for as long as 45 seconds on each side.
Posture: Practice good posture while standing still. Pull the abdominals in, pull the shoulders back and down and keep the knees slightly bent. Look straight ahead. Breathe. Try holding this posture for 10 seconds at a time. Extend how long you hold it as you get stronger.
Runner's Stretch: Place one foot back of the other, bending the front knee and keeping the back foot's heel on the floor. Make sure your back foot's toes are pointing straight ahead and not out to the side. This is the standing version of the seated hamstring stretch and is one of the most important and powerful exercises you can do. It should be done daily and the position should be held for as long as 45 seconds on each side.
All the exercises described in this article are demonstrated in the Building Better Balance DVD classes with far more detailed descriptions and directions.
Each of the DVDs are one hour long and broken into 6 segments: seated feet, legs, core, lower back, upper back and standing balance. 45 minutes of each class is devoted to seated exercises. 15 minutes at the end of each class is taken up with safe standing balance and posture exercise.
It's amazing what a wonderful workout you can get sitting down. The Building Better Balance classes are so enjoyable and after you are done you will feel so great, while also being proud of yourself for taking such good care of your body.
Published June 15, 2020