What are the best core exercises for seniors with limited mobility?

Most therapists or trainers would probably recommend exercises on a chair or lying on a mat. However, as we get older and our mobility becomes more restricted, we need to make sure that we can engage our muscles when we actually need it: when we're standing or walking or biking. This is why I recommend holding a weight in one hand and walk around slowly and controlled, or standing and balancing on one leg. This exercise is sometimes called the suitcase carry and trains your core as well as stability and reactivity - much more functional and applicable to everyday-life than seated exercise. In addition, mobility exercises are key to prevent even more decrease in mobility.

Esencial centrarse en ejercicios que sean seguros y beneficiosos. Los estiramientos suaves son fundamentales para mejorar la flexibilidad y reducir la rigidez muscular. Las caminatas cortas son excelentes para mejorar la salud cardiovascular y la movilidad, comenzando con distancias cortas y aumentando gradualmente. Las elevaciones de piernas, realizadas acostado, fortalecen los músculos de las piernas y mejoran la estabilidad. Las elevaciones de brazos, sentado en una silla, fortalecen los hombros y aumentan la flexibilidad. Las sentadillas de silla son útiles para fortalecer los músculos de las piernas y mejorar la función de sentarse y levantarse. Las flexiones de pared fortalecen los músculos del pecho y los brazos.

Happiness....because it releases the stress from within the muscles and enables a greater level of movement, ...because they enjoy the exercises and have a reason to complete them. Meditation upon an outlook and the ability to create their future through their thoughts. To relax and enjoy Life whatever has happened will bring relief to the body and mind. A Map is helpful. Peace be with you

Seated knee lifts are a great low-impact exercise to strengthen the abdominal muscles and improve flexibility. Sit on a sturdy chair: Choose a chair without wheels, ensuring stability during the exercise. Sit up straight: Maintain good posture with your back straight and shoulders relaxed. Lift one knee: Slowly lift one knee towards your chest as high as comfortable. Keep the movement controlled and deliberate. Hold briefly: Hold the lifted knee in the elevated position for a moment, engaging your abdominal muscles. Lower the lifted knee back down to the starting position with control. Repeat on the other side:

For seniors with limited mobility, chair exercises are a good option. Some of my favorite core exercises include: 1. Seated Knee Tucks or Marching Legs - with abs engaged, keep knees bent and legs together, lift knees up, then return feet to floor. If this causes lower back strain, the exercise can be done alternating legs, as in marching slowly. 2. Seated Flutterkick - as above, with extended legs, alternately raise and lower each leg as in a swimming kick. The more you lean back, the more challenging it is. 3. Supported Bird Dog - stand beside a chair, with hands supported on the chair seat, keep back flat and hips steady, alternately raise and lower opposite arm and leg. Slow and steady is most effective. Go for 10 reps, 20, 30! 🔥🔥

Chair Yoga: Cat-Cow Stretch: While seated, arch your back by lifting your chest and dropping your belly (Cow). Then, round your spine by tucking your chin to your chest (Cat).

Not very well positioned. Client should be seated to the front of the chair. Again, cue to “engage core”, means nothing and could actually inhibit movement. Client should be instructed to inhale as they lift up their right arm, and then exhale deeply as they bend over to the left. Inhale to lift back up. Repeat to the other side.

One thing I have found useful is to add a flat balance pod to sit on while doing the chair exercises mentioned above. That provides a deeper stimulus to the pelvic floor and lower abs which is of great help in senior with limited mobility.

Abdominal Bracing: Sit up straight and engage your abdominal muscles by pulling your belly button towards your spine. Hold for a few seconds, then release. Repeat.

Je propose d'utiliser une yoga balle, les exercices de rotation assise deviennent alors plus doux et progressifs, ce qui permet de travailler en douceur la mobilité de la colonne vertébrale et des hanches. Ces exercices aident à améliorer la souplesse, à renforcer les muscles profonds et à prévenir les raideurs articulaires. De plus, la yoga balle permet de stimuler la circulation sanguine et lymphatique, ce qui contribue à réduire les douleurs et les inflammation. Aussi les exercices de rotation assise peuvent favoriser la relaxation et la détente, ce qui est bénéfique pour le bien-être mental et émotionnel des personnes âgées.

I would also include regular diaphragmatic breathing before a nd during the movements. It will improve energy and increase IAP. I'd also add myofascial release along the lower ribs and include simple muscle activations.

En pratiquant le chat-vache assis, les seniors peuvent améliorer la mobilité de leur colonne vertébrale, renforcer les muscles du dos et des hanches, et favoriser la circulation sanguine. La posture chat-vache assis permet également de soulager les tensions musculaires, d'améliorer la posture et de stimuler la digestion. En pratiquant régulièrement cette posture, les personnes âgées peuvent maintenir leur souplesse, prévenir les raideurs articulaires et favoriser un meilleur équilibre. En résumé, intégrer cette posture dans une routine d'exercices régulière peut contribuer à améliorer la qualité de vie et le bien-être général des personnes âgées.

Definately here are some exercises that I particularly enjoy incorporating: Resistance-Adjusted Cable Core Press: Tailor the resistance for optimal comfort, emphasizing controlled movements to prevent any undue strain. Supine Knee Lifts: Activate the lower abdominals while focusing on controlled motions, and easily modify the intensity as needed. Progressive Tandem Stance: Develop core stability and balance by transitioning from a supported stance to hands-free balancing, placing one foot in front of the other. Seated Chair Rotations: Seated comfortably, guide clients through gentle upper body rotations to target the obliques and improve spinal mobility. Hope it helps :)

The Cat and Cow movement is extremely beneficial to the human body and it’s function. Everything that we do in life is centered around the spine. Activation of the erector spinae and the multifidus muscle is crucial to the health of the spine.

I would like to recommend a book by Alan Herdman, Pilates for 50+. Alan’s series on seated chair exercises is elegant, thoughtful, and comprehensive for anyone in a home environment or studio.

There is always a way to challenge our clients, even if age and mobility is a factor. some of my favourites are: Cable Core Press: Adjust resistance for comfort, focusing on controlled movements to avoid strain. Supine Knee Lifts: Engage lower abdominals, emphasizing controlled motions and allowing for intensity modifications. Tandem Stance: Enhance core stability and balance by placing one foot in front of the other, progressing from supported to hands-free balancing. Chair Rotations: Seated on a chair, encourage gentle upper body rotations to target obliques and enhance spinal mobility.

One of the most important things to consider is why limited mobility is present. More often than not limited mobility is not a flexibility issue, it’s a strength and stability issue. Your body will I’ll only give you as much range of motion as it has the strength to support. Once you’ve determined why the body is immobile then you can prescribe exercises from there.

Pilates. All ☝️ exercises are pilates (modified). A teacher who has undertaken adequate training will know the above exercises and how to modify them further for anyone with mobility issues or restrictions.

Here are some additional core exercises that can be beneficial. Remember to prioritize safety and encourage participants to move within their comfort range: Seated Marching: Sit comfortably in a chair with feet flat on the floor. Lift one knee towards the chest and then lower it. Repeat with the other knee in a marching motion. Seated Leg Extensions: Sit tall in a chair with feet flat on the floor. Extend one leg straight out in front and hold briefly. Lower the leg and repeat with the other leg.