When you have limited mobility, exercising can seem like an impossible task. But there are many effective ways to exercise and strengthen your body, all while staying safe!

Safety first! If you are concerned about balance, perform exercises next to a stable surface (like a kitchen countertop). If the exercises you are doing require you to stand up, set up a chair right behind you so that if you were to lose your balance you can immediately sit in the chair.

The following exercises will help maintain your muscle mass even when mobility is limited. Have a go!

Seated Exercises 

  • Seated Marching: Sit upright in a chair with your back supported. Alternate lifting your feet off the ground with bended knees as if you are marching on the spot.

  • Seated Kicks (Knee Extension): Sit upright in a chair with your back supported. With your heel on the ground, flex the toes of your right foot and bend your knee. Slowly straighten your knee as you raise your foot until your leg is straight. Lower your foot back down until your heel touches the ground and repeat.

  • Pillow Squeeze (Seated Hip Adduction): Sit upright on edge of the seat. Put a pillow between your knees. While maintaining an upright posture, squeeze the pillow with your knees and hold for 5 seconds. Relax 5 seconds and repeat.

  • Mini-Band (Seated Hip Abduction): place a looped elastic resistance band around your thighs just above your knees. Push both knees out to the side to open your legs. Return to starting position and repeat. Keep your feet in contact with the floor the entire time.

  • Seated Glute Squeeze: Sit upright in a chair and tighten the muscles of your buttocks. You can place your hands on the muscle to feel it contract. You should feel a slight “lift” out of your chair. Hold for 5 seconds, relax for 5 seconds, and repeat.

Transitions

  • Sit to Stand: Sit close to the front of the chair. Lean forward at your trunk and reach forward with your arms and rise to standing without using your hands to push off from the chair or other object. Use your arms as a counterbalance by reaching forward when sitting and lower them as you approach standing. Focus on slowly lowering back into the chair.

  • Step Down: Stand sideways on your bottom stair, step down by lowering your leg down the side of the step to the floor and land your heel softly. You can hold onto a handrail if necessary.

Standing (with balance support and chair behind you)

  • Standing March: Stand next to a chair or countertop for support and march in place by lifting your leg and bending your knee. Lower your leg back down and repeat on your other side. Repeat this alternating movement.

  • Standing Hamstring Curl: Stand next to a chair or countertop for support and bend your knee so that your heel moves up towards your buttock. Lower back down and repeat on with your other leg.

  • Standing Heel Raise: Stand next to a chair or countertop for support and press down with your toes as you raise your heels up. Lower back down and repeat.

  • Standing Toe Raise: Stand next to a chair or countertop for support and raise your toes and forefoot up as you bend at your ankle. Lower back down and repeat.

  • Standing Side Steps (side-to-side): Stand in front of a sturdy table or countertop. Take side steps and use the table or countertop for support. You can add a mini resistance band around the legs for an additional challenge.

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