CHAIR FITNESS. Ona McDonald

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1 CHAIR FITNESS Ona McDonald BA in Physical & Health Education Bachelor of Education canfitpro CANADIAN FITNESS PROFESSIONALS PRO Trainer PTS, FIS, OAS, CPR, First Aid Pilates, Yoga Exercise Specialist Zumba, Zumba Gold CALA, Group Aqua Fitness Certified CALA Healing Waters - Arthritis and Joint Disorders Specialist onamcd@sympatico.ca Disclaimer The content in this handout is not to be reproduced in any form without consent of the author All information provided is written for general knowledge and educational purposes Any action taken in regards to the direct use of this information must be accompanied by the proper documentation completed by an individual and/or their medical practitioner or health care provider This information given does not replace consultation with a qualified health care or fitness professional What we do all day is what we are, not what we do once in a while! We sit in a chair most of the day, so why not use it as a prop? WHAT KIND OF CHAIR DO YOU HAVE? Considerations size of chair seat height seat cushion - how soft is it? flooring underneath - hardwood or carpet? how sturdy is it? arm rest or none? seat length does it have wheels? stable is it adjustable? Practice transitioning from chair to floor to getting back up again.

2 Use of Equipment and Props resistance bands weights small weighted Pilates balls Bender balls stability balls BOSU balls discs, or paper plates or towels/rags Yoga blocks towels pool noodles ribbons, scarves soup cans, filled water bottles (beans, sand) - they usually weigh 1 lb. stuffed animals coloured discs hats sticks, walkers or canes flags Always Warm Up - 15 to 20 minutes Move through every major joint of the body. Larger muscles to smaller muscles Motion is Lotion loosen & lubricate. Where is most of the tension? Move these joint gently. Work through a comfortable range of motion. Some Suggestions: deep breathing good posture position gentle head motions rounding back & opening the chest circle upper body around move shoulders, arms, hands, fingers - shrugs, circles foot & leg movements - marching, ankle moves hip opening movements Check Points direction of eyes - always look straight ahead level of chin - parallel to the floor upper back posture - shoulders back & down shoulder elevation - do not lift the shoulders abdominal bracing/engagement positioning of hips - straight ahead? level? direction of feet - pointing forward, in line with each other breathing - do not hold your breath look for facial expressions indicating stress or discomfort

3 Common Cardio Movements lift & lower heels only, toes only marching - whole foot, toes only, heels only march off centre - with a body lean to one side march forward lean, backward lean march buttocks forward on chair & backwards march wide march one front/one back speed running speed running out & in heel digs taps - front, side, back jax leg exchanges straddle & criss cross legs step touches side leg reach/tap out lunging actions knee ups kicks - low, medium, high combinations of knees up, kicking, crossing over leg curls soccer dribbling of feet lifting side to side double leg mini jumps ski jumps boxer shuffle side to side skipping actions twists cross one leg over the other step hops lift both legs up & over side to side walk forward actions, walk back, sideways V steps cha, cha, cha mambo steps box steps

4 Using the back of the chair for assistance: step touch foot taps cross body taps/kicks grapevines squat heel raises/toe raises side to side lunges with a push off leg swings & raises - side, back, front If able to stand up & walk without assistance: stand up/sit down stand up, walk forward, walk back sit down stand up, walk around chair, sit down stand up, squat, stand up, sit down sit sideways - stand up/sit down The Core just sit tall - with your back not touching the chair pelvic tilts reach forward & backward lean reach diagonally forward with one arm & pull elbow back upper body twisting/rotations - slow at first - arm positioning changes sit on front edge - hip hinge only backwards & forward - lean back, toes point, come up, dorsi flex - then add leg movements figure eights/infinity motions with arms, keeping upper body tight & still rowing actions stir the pot - one arm, both arms wash the tables - centre, from side to side - single arm, both arms - try hand on top of hand wash the windows - low, medium, high, corner to corner swimming motions - front crawl, back crawl, breast stroke, butterfly side bends hinge at hips only torso twisting - be careful twist with opposite leg kick partial V sit - hand in hand or together on a ball - wiggle - wiggle up, down, around, sideways bicycle legs, scissor kicks, flutter kicks - single leg, double legs, alternate heels out touch (straight legs), bring toes back in & touch (knees bent) knee tuck ins - single leg, double legs, alternate - change arm positions for more effort Russian Twists - hands free or with an object, bands boxing punches

5 Planks hands on back of chair - make sure the chair is secure hands or elbows on chair - plank hold- knee in, leg up side plank on chair push ups on the chair Sit Sideways in Chair side lean into chair & back sitting tall Russian Twists - to one side only lean back & hold semi circle upper body around Stretching Stretching should feel Delicious! muscles take about 20 minutes to be warm enough ( goopy ) to then stretch safely. connective tissue (fascia) can take up to 60 minutes to respond to a stretch cannot balance & stretch at the same time, as muscles are firing when balancing & therefore, cannot stretch properly Stretch all the major muscles from the top to the bottom of the body Head & Neck Shoulders Arms, Wrists, Fingers Chest Back Hips Thighs Lower Legs Feet & Toes Sit in chair Stand with Chair Assistance Use Chair as a height platform Lie on Floor with legs on top of chair seat use assistive devices so no stress is being felt - towels, straps, bands, Yoga blocks, pillows, stability balls

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