[For Seniors] Enjoyable and Healthy Chair Stretches!

Ball Large-Circle Exercise

[Gymnastics with a Ball ⑦] Large Swing Exercise – A Workout You Can Do at Home

Here’s a ball exercise that makes overhead movements in daily life easier.

It can help with activities like getting dressed or washing your body in the bath.

Hold a ball and rotate it near your face in the direction that feels easiest.

As you do this, raise your opposite arm so it becomes horizontal.

Of course, if raising your arm is difficult, you can keep it as it is.

Try switching the direction of the rotation, and alternate the hand that rotates the ball between right and left.

It’s an easy exercise to do, so give it a try!

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Nakajima Junko

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Ball hip rotation exercise

[Gymnastics with a Ball ⑥] Hip Rotation Exercise – A Workout You Can Do at Home

As we age, muscle mass decreases, making us more prone to chronic stiff shoulders.

It’s also said that shoulder stiffness can put strain on the lower back and lead to back pain.

So let’s loosen the shoulders and arms with an exercise that circles a ball around the waist.

Releasing muscle tension can help improve shoulder stiffness.

While seated, hold a ball and pass it around your waist at about waist height for one full circle.

Do this five times in each direction, and once you’re used to it, widen your arms to make larger circles.

If you don’t have a ball, you can use a towel instead.

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Ball exercises to the rhythm

[Senior Exercise] Rhythmic Exercises Using a Ball [Preventive Care]

We’d like to introduce “ball exercises to the rhythm,” which help you move your body with a steady beat, expand your shoulder and arm range of motion, and gently raise your heart rate.

Start with a simple move: hold the ball with both hands and extend it straight out in front of you.

As you shift it rhythmically from side to side and add elbow bends and extensions, your body will gradually loosen up.

Finally, increase the variety of movements and move your whole body in time with the rhythm, which can also help stimulate brain activity.

You can start easily with a ball from a 100-yen shop, making this a fun, refreshing exercise routine.

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kojifumi

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Full-body cold prevention exercises

Burn! A full-body cold-prevention exercise using marching and a ball [Cognicise for older adults]

When blood circulation worsens, your body tends to get cold more easily.

So this time, we’ll introduce a “whole-body cold-prevention exercise” using a ball that you can do while sitting in a chair.

First, keep marching your feet to a rhythm and add the motion of lifting a ball held with both hands up and diagonally up.

Next, while marching, extend one foot forward and simultaneously thrust the ball forward.

By coordinating the ball-thrusting with your leg movements, you promote hand–foot coordination, which helps activate the brain.

It’s a simple exercise you can do without strain that not only improves whole-body chilliness but also helps prevent dementia and maintain muscle strength.

Highly recommended.

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kojifumi

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Pelvic floor exercises with stretching and strength training to prevent urinary incontinence

Urinary incontinence prevention exercises!! Introducing easy stretches and strength training you can do! Great for use in day-care services too♪

Here are some exercises you can do while sitting in a chair to help prevent urinary incontinence.

First, do thorough stretches to improve blood flow and enhance bladder function.

Next, imagine holding in urine or gas and tighten your urethra and anus.

This movement strengthens the muscles around the urethra and helps return your internal organs to their proper positions.

Then, make fists with your hands and press them from both sides with your knees.

This movement increases the strength to tighten the urethra.

Let’s also work on the abdominal muscles.

Rounding your back while exhaling targets the upper abs, and sitting toward the front edge of the chair while lifting your legs engages the lower abs, which may also help relieve constipation.

Don’t push yourself too hard at the beginning—start gradually and go at your own pace.

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kojifumi

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Pelvic floor exercises while sitting on a ball or chair

Pelvic floor exercises! Prevent urine leakage with just 1 minute a day!

The more time we spend living our lives seated in chairs, the less we use the muscles around the pelvis, and gradually our muscle strength declines.

How about incorporating some training for the muscles around the pelvis into your daily routine? The method is simple: while seated in a chair, move your hips, focusing on smooth, dance-like motions.

Sitting on a balance ball is also recommended; it makes you more aware of your balance and helps train your whole body more effectively.

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kappamaki

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Slow aerobics to the tune of “Alps Ichiman-jaku”

Let's try slow aerobics! ~Alps Ichiman-jaku, chair version~

As people age, many find it bothersome to move their bodies.

Let’s get moving with slow aerobics that can be done while seated in a chair.

As the name suggests, slow aerobics involves gently moving your body to music.

It’s said to help raise heart rate and encourage breathing even for older adults who don’t have many opportunities to exercise.

It’s recommended to do rhythmic exercises to familiar songs—like “Alps Ichiman-jaku”—that many seniors know well.

Moving to music can also help bring out a sense of fun in older adults.

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