8 Best Recliner Excercises – Keeping Fit No Matter What!

We have listed eight best recliner excercises you can easily do at home: abdominal excercises, leg curls, calf raises and more!
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Last updatedLast updated: June 25, 2021
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Sitting in your recliner has become the new drug as individuals, especially older adults, spend most of their days in these chairs.

Notably, this factor has become a major cause of chronic illnesses Trusted Source Lack of exercise is a major cause of chronic diseases Chronic diseases are major killers in the modern era. Physical inactivity is a primary cause of most chronic diseases. www.ncbi.nlm.nih.gov and increased impermanence. The modern lifestyle is a busy one, encouraging less physical exercise.

Healthcare practitioners advise that individuals incorporate activities that improve their fitness for healthier lives Trusted Source Physical Activity | Healthy Exercise Advice | Patient Doing regular physical activity can make you feel good about yourself and it can have a number of benefits for your health. patient.info . Recliner exercises are the physical workouts you can perform while seated on these chairs. Some of the most vital exercises can only be done on recliners and not ordinary chairs.

Thus, if you love sitting in your recliners most times of the day or just have to because of the mobility issues, it will be useful to try out some of these exercises. The results will be outstanding.

1. Core and abdominal exercises

8 Best Recliner Excercises - Keeping Fit No Matter What!These exercises are excellent at relieving minor body pains that come from continuous straining. You will find recliner back exercises especially useful in remedying back pain.

Older adults are prone to experience these pains at one point or another. They irritate and limit their abilities to perform normally. There are several recliners that can work this trick.

According to most reviews, the best recliner for the elderly remains Signature Design by Ashley Yandel power lift recliner The chair has a smooth black upholstery, slow power movement, and can be assembled with ease.

There is a specific procedure for using recliners for core and abdominal exercise. First, you should push the backrest in a reclined position and lift the footrest. The next step is to lie on your back and place your hands across the chest. Position yourself to a specific spot and lift your shoulders. You should do this slowly and take care not to strain your head. Focus on a spot and keep your head on that position. After this step, lower your head and shoulders to the recliner. This should be the first set. Do it for ten sets then rest and continue later. Beginners should do it for three or four sets.

2. Leg curl

8 Best Recliner Excercises - Keeping Fit No Matter What!The leg curl is also one of the best recliner exercises for elderly. Furthermore, it is the best for hamstring injuries. First, you should sit and lift the foot section up.

Do this to the point where the footrest is fully up. You can also release the footrest and lift the back rest.

It is essential to note that should the backrest and footrest move simultaneously, then it will be best if you sit up without the back rest.

Lower the footrest before it locks, then lift it up again fully. You should perform this step for ten reps and do it three times. This exercise is useful in strengthening thigh muscles for stress-free movement.

3. Quad lift for the quadriceps

8 Best Recliner Excercises - Keeping Fit No Matter What!Quad lift is also an excellent exercise for the quadriceps.

The good thing about this exercise is that anyone, young, or old can do it. Furthermore, it can be done on lounge chairs and massage chairs.

The process of exercising on these two types of chairs is almost similar. The first thing you ought to do is straighten your back and put your feet flat on the floor while sitting on the chair. Then, move your hands to your thighs. You should then lift one foot at a time- be keen not to lift your thighs in the process.

It is also vital to note that the lower leg is the only part that should be up while you perform this step- this is the part that runs from the knee to the foot.

Notably, the perfect position you should aim to achieve is having the leg parallel to the floor. This position will make it possible for you to clench your thigh muscles.
After this process, you should slowly put your leg on the floor. This is the first part of the exercise.

You should repeat this exercise ten times, which makes one set. Rotating your legs during the exercise further stretches the muscles and eliminates cramps that might exist. Repeat these rotations for both legs while you do the ten lifts- three sets for the exercise will be perfect.

You can also strengthen your knees first before engaging in the exercise. Sit in a reclined position and place a pillow under your knees. Then, lift one leg and leave it up for about five seconds. Do this repeatedly for both legs. This procedure is excellent for strengthening knees and legs before engaging in vigorous exercises.

4. Coordination exercises

8 Best Recliner Excercises - Keeping Fit No Matter What!Lift the dumbbells towards your body and back for at least ten reps. You should use a proper set of dumbbells here. Experts recommend the Portzon neoprene dumbbell weights as the best in the market. They enable a firm grasp and are anti-roll. They are also made of solid cast iron and are easy to store.

5. Calf raises

8 Best Recliner Excercises - Keeping Fit No Matter What!You can also do the exercise on a lounge chair or massage chair.

To perform this exercise, you should sit on the recliner and place your feet flat on the ground.

Make your back in a straight position and the legs at 90 degrees. After that, place your knees above your ankles. Lift your knees from the ground- your heels should be off the floor while the toes remain on the ground.

You can increase your weight by adding a little resistance on top of your thighs to strengthen the muscles. Doing this ten times and for three sets completes the exercise.

6. Triceps dip

8 Best Recliner Excercises - Keeping Fit No Matter What!Let’s first understand what the triceps muscles are. These muscles are located at the back of the upper arm. Notably, they are the most underused muscles in the body, especially for women. Additionally, the triceps muscles function to straighten the arm and allow for pushing.

This exercise is straightforward. You should sit while your back is straight and your feet are flat on the ground. Put your arms to rest and move upwards as if you are getting off of the chair. Do this until your buttocks come slightly off the chair.
This position enables you to have enough strength for the exercise. Do it ten consecutive times and for three sets.

7. Recliner pushups

8 Best Recliner Excercises - Keeping Fit No Matter What!This exercise is undoubtedly the easiest one. Start by getting off the seat and assuming the push-up position with your legs on the recliner. Do the push-ups until your nose touches the ground, then push yourself back up. Try this for five sets.

8. Squat

8 Best Recliner Excercises - Keeping Fit No Matter What!The squat exercise is also convenient for young and older people. It involves standing up and sitting on the recliner slowly. Do this a couple of times to strengthen the muscles in the thigh and buttocks area. Be keen not to fall back onto the chair while performing this exercise; also, ensure that your knees are always over your ankles.

Final thoughts

Make the most use of your recliners by engaging in these recliner exercises. In a world where sitting is the new smoking, you need to have the most convenient methods of keeping fit.

Recliners are not only designed to offer comfort while sitting- their designs allow for the best exercising techniques that improve health. The elderly will find these exercising techniques especially useful since they naturally spend most of their time sitting.

Furthermore, the professional lifestyle may inhibit you from moving around. Lack of physical exercise is detrimental to your health. Recliner exercises are perfect for keeping physical fitness while in the comfort of your home.

References

1.
Lack of exercise is a major cause of chronic diseases
Chronic diseases are major killers in the modern era. Physical inactivity is a primary cause of most chronic diseases.
2.
Physical Activity | Healthy Exercise Advice | Patient
Doing regular physical activity can make you feel good about yourself and it can have a number of benefits for your health.
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