Exercises Sitting on a Chair for the Elderly: Complex with Description

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A video has gone viral on Tik-Tok showing a woman and a man doing the same trick with a chair and a wall, with the woman doing it easily and the man capitulating. The exercise aroused genuine interest from users throughout the Internet and was immediately repeated many times, thereby giving the world a new challenge - Hair Challenge.

It turned out that there really is a gender dependence in the success of its implementation. What is the reason and how to perform the trick correctly? Let's figure it out.

Vacuum while sitting

Sit straight on a chair, straighten your back, place your feet on the floor at an angle of 90 degrees, placing your feet firmly on the floor.
Inhale and exhale deeply, then inhale deeply and slowly exhale all the air from your lungs.
Next, holding your breath, you need to pull your stomach towards your spine as far as possible, as if you were inhaling air.
In this position, freeze for 15-20 seconds, then slowly exhale and relax your abdominal muscles.

After 30 seconds, you can repeat the exercise. Do 5 approaches in total.

Is it possible to pump up the abdominal muscles at the office workplace?

Office work characterizes a sedentary lifestyle. Such an employee moves little, has problems with the spine, and experiences constant stress. The ideal option in such a situation is to visit the gym, but not everyone has such an opportunity.

Attention! If possible, it is recommended to devote at least a little time to performing the simplest movements and warming up. You can also spend a few minutes doing abdominal exercises.

Most often, the abs are pumped by lifting the torso and twisting, but this method requires either the presence of a special bench, or the movement is done while lying on the floor, which is impossible during work, since clean work clothes will get dirty. Therefore, at work you will have to look for other methods, one of which is doing exercises on a chair.

There are several options for such movements, for which you need to take a simple, stable chair, and not an office chair on wheels, since exercises on it can be traumatic. You shouldn’t do abdominal exercises every day, but spending a couple of tens of minutes a couple of times a week will be useful.

Pulling your knees to your chest

Exercise not only strengthens your abs, but also helps improve digestion and speed up metabolism.

All abdominal muscles are involved.

One knee:

Sit on a chair so that your back does not touch the back. Spread your legs shoulder-width apart and place them firmly on the floor.
Straighten your back and bend one knee, and then pull it towards your chest, holding it with your hands to better stretch the muscles. At this moment, the stomach must be pulled in.
After holding this position for 15-20 seconds, slowly lower your leg to the floor.

Perform 3 sets of 16 times, lifting different legs in turn.

Two knees together:

Sit on a chair without touching the back. Straighten your back, straighten your shoulders and bring your legs together. You need to rest your hands on the armrests or the edges of the chair.
Then slowly bend your knees, pulling them towards your chest. At this moment, the press needs to be tensed as much as possible.
Having frozen at the highest point of the rise for 15-20 seconds, slowly lower your legs to the starting position.

Do 3 sets of 8-16 reps.

Don't slouch if you want to be healthy!

Do you often “catch” yourself sitting slouched? Do you often experience back pain, neck pain, or aching shoulder blades?

Working all day on a computer in the office and at home, I began to physically notice my crooked back and back pain. Today we’ll look at what to do to avoid slouching and maintain your health. What impact does posture have on our health and how to stand and walk correctly, I wrote in my previous articles: “Show me your posture, and I’ll tell you what hurts” and “A crumpled shoe or loose panther plastic.”

We continue the topic of posture, and today we will learn how to sit correctly and maintain the correct position of the spine while sleeping.

How to sit correctly

Look around, observe how most people usually sit? The back is hunched, tilted to the side, the neck is stretched forward, the legs are crossed over the legs. In the age of computer technology, this position is often found not only in adults, but also in most children! Basically, posture deteriorates due to the habit of sitting incorrectly in childhood.

In a sitting position, the pressure on the intervertebral discs is twice as much as in a standing position. This is why it is very important to pay attention to how we sit.

So, what can you do to avoid slouching? It is important to learn how to sit correctly and get up from a chair correctly. There are several important points here.

The back of the chair should follow the curve of the spine and be rigid. Press your back against the chair, do not relax your stomach, straighten your shoulders, raise your head. Until you learn to keep your back straight, do not sit on stools.
The seat of the chair should not be longer than the hip. Otherwise, the edge of the chair will put pressure on the arteries under the knees.
Adjust the seat height of the chair so that your feet are straight on the floor. The chair should not be too high or too low.
Avoid overly soft seats. The intervertebral discs are subject to greater stress on them.
Sitting cross-legged is not safe. This can cause pain in the lower spine and lead to illness.
When sitting for long periods of time, take breaks and stretch your spine.

And now a simple exercise to relieve tension from the cervical spine: lower your chin to your chest, bring your shoulder blades towards each other as close as possible. Do this exercise during the day when you are at the computer for a long time.

Train yourself to pull your stomach in and hold it under any circumstances. In this position, you involuntarily bring the lower part of the spine into the correct position.
Swim! For perfect posture, it is best to swim on your back. In this case, absolutely all the back muscles are involved, the neck is completely relaxed, the back is in a horizontal position.

Learning to sit down and get up from a chair correctly

It turns out that this is also important for our spine!

Sit down on the chair carefully, do not flop down with all your might. This causes enormous damage to the vertebrae; the impact wears out the cartilage plates and discs.
Sit down on the chair gently, point your head forward and up, relax your neck, straighten your back.
When sitting on a chair, pull your head up, transferring your body weight to your hips, ankles and feet.
When standing up, push your body up without supporting yourself with your arms. Pull the top of your head up. Imagine that you are floating up like a cork, softly and easily. This way you will not only learn how to stand up beautifully and correctly, but also keep your back straight!

At first it will be incredibly difficult to sit correctly. The back will strive to return to a “comfortable”, familiar position. After all, you have been sitting wrong for so many years! But very soon your body will get to know and love the new position, your back will respond with health, and everyone will turn to look at your posture. And this is very nice!

How to sleep properly

We spend a third of our lives in bed! Therefore, your body position during sleep and what you sleep on are very important.

The mattress should be hard, flat, but elastic. A soft, sagging mattress does not provide adequate support for the heaviest part of the body – the pelvis. This is how the spine curves in the direction on which you sleep. A hard mattress forces the spine to arch in the opposite direction. A firm but elastic mattress allows the body to develop its natural curve.
The pillow should be small, soft, rectangular. It allows you to keep your upper spine in a perfectly straight position. The muscles of the neck and head completely relax during sleep.

If you sleep on your back, your head should be on the pillow and the edges of the pillow should be above your shoulders. If you sleep on your side, then your shoulder should be on the mattress and your head on the pillow.

During sleep, try to adopt a body position so that one part of the body does not put pressure on another. This interferes with normal blood circulation. Also, sleeping on your back and stomach deforms your spine.
Relax your facial muscles. When they are tense, the cervical vertebrae also become tense. Remember something pleasant and relax!

Of course, you cannot fix in one day what has been ignored for years. But daily use of these simple steps will help you make your posture beautiful and be physically active until the age of 90 and look 30 years younger!

And remember, being healthy and slim is easier than you think!

To improve your nutrition and sports system, to always be healthy and energetic, in great shape and in a great mood, sign up for the “Victory!!!” program. Pintosevich Body Design™!

Mill from a sitting position

The main load when performing this exercise falls on the oblique abdominal muscles, which tighten it.

In addition, when performed regularly, fat is removed from the sides and outer thighs.

Place your feet on the floor, shoulder-width apart. Straighten your back, spread your arms to the sides at shoulder level.
Turn your torso to the left and tilt it so that, without bending your arms, touch the toe of your left foot with your right hand. The left arm remains straightened to the side.
Stay in this position for 5 seconds and switch sides.

Perform 3 sets, 32 times each.

Knee-elbow

This exercise will help make your waist thinner and remove fat from the entire abdominal area.

Before performing, you need to sit up straight, straighten your shoulders on the same line, spread your arms to the sides, bending them at the elbows, and clasp them behind your head.
Then pull your right knee towards your chest, while simultaneously pointing your left elbow towards it until your elbow touches your knee.
Stay in this position for a few seconds, and then slowly lower your knee, returning your elbow to its original position.

The exercise must be performed alternating sides. The press should be tense all the time. Do 3 approaches, each 32 times.

The principle of the load is the simultaneous attraction of opposite limbs to each other.

Rotations on a chair

To perform this exercise, the chair must be swivel, and you need to place it so that your hands can easily touch the surface of the table.

First you need to work the lower muscle group in 3 approaches, then the upper one.

Lower body rotation:

Straighten your back without touching the back of the chair, hold the tabletop with your hands spread shoulder-width apart.
Then lift your legs off the floor, take a deep breath, and as you exhale, turn with the chair to the left as far as you can. At the same time, the shoulders and chest should remain in their original position, i.e., only the pelvis rotates.
Stay at the maximum point of rotation for 10-15 seconds and return briefly to the starting position, and then begin rotating in the other direction.

Perform 16 turns in each direction. Repeat 3 approaches.

Upper body rotation:

This exercise differs from the previous one in that now the pelvis remains motionless, and we will rotate the shoulders and chest.

If the chair has a swivel, it must be fixed so that the technique for performing the exercise is correct.

Take a deep breath, and as you exhale, turn your chest and shoulders along with your head as far as you can, as if you were looking out for someone.
Stay in this position for 10-15 seconds and turn in the other direction.

Perform 16 turns in each direction. Repeat 3 approaches.

Benefits of chair exercises

It will take you no more than half an hour to complete each of these complexes.
Also, you do not need special sports equipment, and everyone has a chair. You can train at any convenient time at home. Exercise allows you to develop a large number of body muscles and effectively fight fat. Both sets of exercises have no contraindications, and every girl can perform them. In addition to increasing your body flexibility, you will also improve the performance of your knee joints, which reduces the risk of injury. Over the course of a week, to get good results, you only need to do three or four workouts.

The best abdominal exercises with a chair in this video: