Home Health Blogger

4 Exercises for the Chairbound to Improve Upper Body Strength

Posted by Melissa Cott on Jan 26, 2021

As part of your rehabilitation plan for patients with deficits in M1850 Transferring and M1840 Toilet Transferring, M1830 Bathing and other activities of daily living (ADLs) that require upper body strength, the following four (4) exercises are recommended for patients who are chair-bound. Adapted from the Exercise Guide from the National Institute of Aging.

Arm Raise

  1. Sit in a chair or wheelchair.Download  Patient Teaching Sheet for  Upper Body Strengthening Exercises
  2. Put your feet flat on the floor; keep your feet even with your shoulders.
  3. Arms straight down at sides, palms inward.
  4. Raise both arms to side, shoulder height.
  5. Hold position. Slowly lower arms to sides.
  6. Repeat 8 to 15 times. Rest; do another set of 8 to 15 repetitions.


upper-body-2Alternative "Dip" Exercise For Back of Upper Arm

  1. Sit in a chair or wheelchair with armrests.
  2. Lean slightly forward, back and shoulders straight.
  3. Grasp arms of chair.
  4. Tuck feet slightly under chair, weight on toes.
  5. Slowly push body off of chair using arms, not legs.
  6. Repeat 8 to 15 times. Rest; do another set of 8 to 15 repetitions.

 

upper-body-3Shoulder Flexion

  1. Sit in a chair or wheelchair.
  2. Feet flat on floor; keep feet even with shoulders.
  3. Arms straight down at sides, palms inward.
  4. Raise both arms in front of you (keep them straight and rotate so palms face upward) to shoulder height.
  5. Hold position.
  6. Slowly lower arms to sides.
  7. Repeat 8 to 15 times. Rest; do another set of 8 to 15 repetitions. 


upper-body-4Biceps Curl

  1. Sit in an armless chair, with your back supported by back of chair.
  2. Feet flat on floor; keep feet even with shoulders.
  3. Hold hand weights at sides, arms straight, palms in.
  4. Slowly bend one elbow, lifting weight toward chest. (Rotate palm to face shoulder while lifting weight.)
  5. Hold position. Slowly lower arm to starting position.
  6. Repeat 8 to 15 times each arm. Rest; do another set of 8 to 15 repetitions.