Free Chair Exercises for Seniors PDF Free Download

Free chair exercises for seniors pdf free download is your key to a healthier, happier you! Imagine effortless ways to stay strong and vibrant, right from the comfort of your own chair. This comprehensive guide provides a wealth of accessible exercises, tailored to different fitness levels, ensuring everyone can participate. Discover the joy of movement and the power of positive change.

This resource dives deep into the world of chair exercises, exploring various types, safety precautions, and motivational strategies. We’ll equip you with the knowledge and tools to create a personalized routine that fits your needs, goals, and lifestyle. Get ready to unlock a new chapter of well-being!

Introduction to Chair Exercises for Seniors

Staying active is key to maintaining a vibrant and healthy senior life, and chair exercises are a fantastic way to do just that. These simple, accessible routines are tailored to the needs of seniors, offering a safe and effective path to improved strength, balance, and overall well-being. Whether you’re recovering from an injury or simply looking to maintain your independence, chair exercises can be a powerful tool in your wellness arsenal.Chair exercises are designed specifically for seniors, adapting traditional workouts to fit the needs of older adults.

These exercises utilize the chair for support and stability, minimizing the risk of falls and injuries while maximizing the benefits of movement. They’re perfect for those who may have mobility limitations or find it challenging to participate in more strenuous activities. The benefits extend far beyond physical improvements, impacting mental clarity and emotional well-being as well.

Importance of Chair Exercises

Chair exercises are invaluable for seniors due to their accessibility and effectiveness. They offer a fantastic way to combat the natural decline in muscle strength and flexibility that often accompanies aging. This, in turn, leads to improved balance, reduced risk of falls, and enhanced overall physical function. This improved physical function contributes directly to increased independence and quality of life.

Benefits of Chair Exercises

Chair exercises provide a multitude of benefits for seniors, both physically and mentally. They promote strength and endurance, improving mobility and reducing the risk of injuries. Increased muscle strength can make daily tasks easier, from getting dressed to climbing stairs. Maintaining good balance is crucial for preventing falls, a leading cause of injury in seniors. Chair exercises also contribute to improved cardiovascular health, boosting energy levels and overall stamina.

Mentally, these exercises can reduce stress, improve mood, and enhance cognitive function. Regular chair exercises can significantly improve a senior’s overall quality of life.

Types of Chair Exercises

Chair exercises offer a variety of options, catering to different needs and fitness levels. This adaptability is a significant advantage, making these exercises suitable for a wide range of seniors. Below are some examples of chair exercises, highlighting their benefits and how they can be incorporated into a routine:

Exercise Type	Description	Benefits	Suggestions
Seated Arm Raises	Slowly raise arms straight up in front of you, holding for a few seconds, then lower them back down.	Strengthens shoulders and upper body, improves posture.	Start with 8-12 repetitions, gradually increasing as strength improves.
Chair Squats	Sit on the edge of a chair, stand up using the chair for support, then return to the seated position.	Strengthens legs and core, improves balance.	Perform 5-10 repetitions, ensuring proper form to prevent injury.
Seated Leg Lifts	While seated, lift one leg up, hold for a few seconds, and lower it back down. Repeat with the other leg.	Strengthens legs and improves balance.	Begin with 10-15 repetitions per leg.
Neck Stretches	Gently move your head in a circular motion, forward and backward, and side to side.	Improves flexibility and reduces stiffness in the neck area.	Perform 5-10 repetitions in each direction.

Types of Chair Exercises

Chair exercises are a fantastic way for seniors to stay active and maintain their well-being without putting stress on their joints. They’re a great way to build strength, improve flexibility, and boost balance – all crucial for independent living. These exercises can be adapted to different fitness levels, making them accessible to everyone.Chair exercises offer a safe and effective way to engage in physical activity, regardless of physical limitations.

They allow seniors to work on different aspects of fitness, from improving flexibility to boosting cardiovascular health, all from the comfort of a chair. This section will explore the various types of chair exercises, highlighting their benefits and suitability for different needs.

Flexibility Exercises

Flexibility exercises are essential for maintaining joint mobility and range of motion. They help prevent stiffness and improve posture. These exercises focus on stretching specific muscle groups to increase their range of motion. Gentle stretches, held for a few seconds, are key to these types of exercises. These types of exercises can help prevent injuries and keep joints feeling loose and healthy.

• Neck stretches: Gently tilt your head side to side and forward and backward. This can be done while sitting upright, ensuring a slow and controlled movement. Avoid jerky movements.
• Shoulder stretches: Reach one arm across your chest and gently pull it with the opposite hand. Hold for a few seconds and repeat on the other side. This is a great way to increase shoulder flexibility and reduce stiffness.
• Arm stretches: Extend one arm straight out in front of you and gently pull it with your opposite hand. Hold for a few seconds and repeat on the other side. This stretch targets the muscles in the arms and shoulders.
• Leg stretches: Extend one leg out straight in front of you and gently pull your toes towards you with your hands. Hold for a few seconds and repeat on the other side. This helps stretch the muscles in the legs and improve flexibility.

Strength Exercises

Strength training is crucial for maintaining muscle mass and bone density, both of which tend to decline with age. Chair exercises provide a safe and effective way to build strength without putting undue stress on joints. These exercises use resistance to build muscle strength and endurance. Progressive overload, gradually increasing the resistance, is essential for continuous improvement.

• Arm raises: Slowly lift both arms straight up in front of you, keeping them straight. Hold for a few seconds, and lower them slowly. This exercise works the shoulder muscles.
• Leg lifts: Lift one leg straight up, keeping it as straight as possible. Hold for a few seconds, and lower it slowly. Repeat on the other leg. This helps build strength in the leg muscles.
• Chair squats: Push your hips back as if you’re sitting in a chair, keeping your back straight. Return to a standing position. This exercise strengthens the leg muscles.
• Hand grip exercises: Squeeze a soft ball or resistance band in your hands for a few seconds. Release and repeat. This exercise helps strengthen the hand muscles.

Balance Exercises

Balance exercises help improve stability and reduce the risk of falls. These exercises are particularly important for seniors to maintain their independence and safety. They focus on strengthening the muscles that support balance.

• Heel-toe walking: Walk forward, placing one heel directly in front of the other foot. This exercise improves balance and coordination.
• Standing up from a chair: Practice standing up from a chair without using your hands. This exercise strengthens leg muscles and improves balance.
• Standing with eyes closed: Stand with feet together and eyes closed for a few seconds. This exercise helps improve balance and proprioception.

Cardiovascular Exercises

Cardiovascular exercises are important for maintaining heart health and overall well-being. Chair exercises can be adapted to provide a light cardio workout. These exercises improve circulation and help maintain a healthy heart rate.

• Arm circles: Make small circles with your arms, forward and backward. Increase the size of the circles as you feel comfortable. This helps increase blood flow to the arms.
• Leg raises: Raise your legs alternately, keeping your feet pointed straight up. This exercise improves blood circulation in the legs.
• Chair marching: March in place, bringing your knees up towards your chest. This exercise increases your heart rate and strengthens your leg muscles.

Exercise Table

Exercise Type	Targeted Muscle Groups	Estimated Time (minutes)
Neck Stretches	Neck muscles	5
Shoulder Stretches	Shoulder, upper back muscles	5
Arm Raises	Shoulder, upper arm muscles	5
Leg Lifts	Thigh, hip muscles	5
Chair Squats	Quads, glutes, hamstrings	5
Heel-Toe Walking	Calves, ankles, hips	5
Standing up from a chair	Legs, core	3
Arm Circles	Shoulders, upper arms	5
Leg Raises	Legs, core	5
Chair Marching	Legs, core, cardiovascular system	10

Exercise Safety and Precautions

Taking care while exercising is key, especially for seniors. A gentle approach, paying close attention to your body, and smart planning are essential for a safe and rewarding experience. Understanding potential risks and knowing how to modify exercises is crucial for a positive and injury-free journey.

Safety Considerations for Seniors

Proper preparation and awareness of your limits are paramount for safe chair exercises. This includes recognizing any pre-existing health conditions, consulting with your doctor before starting a new exercise routine, and being mindful of any pain or discomfort during the session. Listen to your body; don’t push through pain. Gradually increasing the intensity and duration of exercises is important for avoiding strain and promoting gradual improvement.

Potential Risks and Complications

Chair exercises, while generally safe, can present certain risks. These may include muscle strains, joint pain, dizziness, or even falls. Recognizing these possibilities and taking precautions can help mitigate these risks. It is important to exercise in a stable and supportive environment. Always have a sturdy chair available.

Warm-up and Cool-down Procedures

A proper warm-up is crucial to prepare your muscles for activity, reducing the risk of injury. This should involve gentle movements like arm circles, leg swings, and neck stretches, gradually increasing the range of motion. A cool-down period following the workout is equally important, allowing your heart rate and muscles to return to a resting state. This can include static stretches, holding each stretch for 15-30 seconds.

Proper Posture and Body Mechanics

Maintaining good posture throughout chair exercises is vital for preventing injuries. Keep your back straight, avoid slouching, and ensure your feet are flat on the floor. Use the chair for support when needed. Proper body mechanics are essential to minimize strain on joints and muscles.

Modifying Exercises Based on Individual Needs

Adapting exercises to your individual capabilities is key. If an exercise is too challenging, modify it to make it easier. If you experience discomfort, stop the exercise and consult your healthcare professional. If an exercise feels too easy, you can increase the intensity or duration.

Summary Table of Potential Risks, Prevention Strategies, and Modifications

Exercise Type	Potential Risks	Prevention Strategies	Modifications
Arm Circles	Shoulder strain, dizziness	Start with small circles, gradually increase the radius. Listen to your body.	Reduce the size of the circles, perform fewer repetitions.
Leg Raises	Back pain, knee pain	Maintain a neutral spine, use chair for support if needed.	Reduce the height of the leg raise, use a pillow or cushion for support.
Neck Stretches	Neck strain, dizziness	Perform stretches slowly and gently. Avoid jerking movements.	Reduce the range of motion, use a hand to gently guide the stretch.

Sample Chair Exercise Routines

Getting moving from your chair can be a game-changer for your well-being. These routines are designed to be adaptable and fun, so you can enjoy the process of feeling stronger and more energetic.Chair exercises are a fantastic way to stay active and maintain your mobility. They’re particularly beneficial for seniors, allowing them to improve their strength, balance, and flexibility without putting undue stress on their joints.

The routines below are designed to be progressive, starting with beginner-friendly movements and building towards more challenging options.

Beginner Chair Exercise Routine

This routine is perfect for those just starting their chair exercise journey. It focuses on building a foundation of strength and stability. Remember, consistency is key. Aim to perform these exercises at least 2-3 times per week.

• Seated Arm Circles (10 repetitions each direction): Extend your arms out to the sides, parallel to the floor. Slowly circle your arms forward and then backward. This exercise improves shoulder mobility and strengthens shoulder muscles.
• Knee Lifts (10-15 repetitions per leg): Sit upright in your chair. Slowly lift one knee towards your chest, keeping your back straight. Repeat with the other leg. This exercise improves hip flexibility and strengthens leg muscles.
• Heel Taps (10-15 repetitions per leg): Keep your back straight. Slowly tap your heel to your glutes, alternating legs. This is great for calf and ankle mobility.
• Seated Leg Extensions (10-15 repetitions per leg): Extend one leg straight out in front of you, holding for a second. Return to starting position and repeat with the other leg. This exercise strengthens quadriceps.
• Gentle Back Stretches (5-10 repetitions): Gently lean back in your chair, keeping your back straight. Hold this position for a few seconds, then return to the starting position. This helps maintain spinal health.
• Torso Twists (10-15 repetitions each direction): Hold your hands in front of you. Slowly twist your torso from side to side. This helps to improve core strength and flexibility.

Intermediate Chair Exercise Routine

This routine builds on the beginner routine, incorporating more challenging movements and increasing the repetitions or holding time.

• Alternating Arm Raises (10-15 repetitions per arm): Sit upright in your chair. Extend one arm straight up towards the ceiling, hold for a second, then lower and repeat with the other arm. This strengthens shoulder muscles.
• Hip Flexor Exercises (10-15 repetitions per leg): Lift one leg slightly off the floor and hold for a few seconds. Slowly return to the starting position and repeat with the other leg. This exercise helps improve hip mobility.
• Resistance Band Exercises (as appropriate): Use resistance bands to add more resistance to exercises like arm circles or leg extensions. This increases the intensity of the workout and improves strength development.
• Chair Squats (5-10 repetitions): Sit on the edge of your chair. Stand up slowly, keeping your back straight, and then slowly sit back down. This exercise improves leg strength and balance.
• Seated Leg Swings (10-15 repetitions per leg): Sit upright. Slowly swing one leg forward and backward, keeping your core engaged. This exercise improves hip and hamstring flexibility.

Progression of Exercises

To improve fitness, progressively increase the repetitions, sets, or hold time of exercises over time. For example, you could increase the number of repetitions for each exercise, hold each stretch for a longer period, or add more sets. Listen to your body and adjust the exercises to fit your needs. Gradually increasing the intensity will help you reach your fitness goals safely and effectively.

Frequency, Duration, and Intensity Guidelines

Begin with a shorter duration and gradually increase the time spent on each exercise. Listen to your body and adjust the intensity of each exercise to your comfort level.

Routine	Frequency	Duration	Intensity
Beginner	2-3 times per week	15-20 minutes	Light to Moderate
Intermediate	3-4 times per week	20-30 minutes	Moderate to Vigorous

Exercise Progression and Modifications

Embarking on a chair exercise journey is a fantastic way to enhance your well-being. Crucially, consistent progression is key for maximizing benefits and preventing plateaus. A tailored approach ensures that your body adapts appropriately, and modifications cater to your unique needs and limitations.Gradual progression in chair exercises is vital for building strength and endurance safely. Jumping into intense routines without proper preparation can lead to injury and discouragement.

Instead, a phased approach allows your body to adjust, and provides you with the confidence to keep going.

Importance of Gradual Progression

Progressive overload is the cornerstone of any effective exercise program. Incrementally increasing the intensity and duration of your chair exercises allows your muscles and cardiovascular system to adapt, leading to enhanced performance and reduced risk of injury. This principle applies to all types of exercises, not just chair exercises.

Increasing Intensity and Duration

Starting with short durations and gradually increasing them is crucial. For example, if you initially perform an exercise for 30 seconds, increase the duration to 45 seconds, then 60 seconds, and so on, over time. Similarly, you can gradually increase the resistance or the number of repetitions.

Modifications for Varying Abilities

Exercises should be adaptable to suit individual physical abilities and limitations. For instance, if a particular exercise proves too challenging, modifying it by reducing the resistance, or using assistive devices, or simply reducing the number of repetitions can make it more manageable. Focus on maintaining good form and achieving the desired effect.

Modifications for Specific Conditions

Chair exercises can be tailored for individuals with specific conditions. For example, if someone has arthritis, modifications like using lighter weights or resistance bands, or performing exercises with gentler movements can be effective. If osteoporosis is a concern, exercises emphasizing balance and posture are essential. Always consult a healthcare professional before making significant changes to your exercise routine.

Progressive Exercises and Modifications

Exercise	Initial Progression	Modifications for Arthritis	Modifications for Osteoporosis
Chair Squats	10 repetitions, 2 sets	Use a chair for support or reduce the range of motion	Focus on maintaining good posture and slow, controlled movements
Chair Rows	8 repetitions, 2 sets	Use lighter resistance bands or no resistance	Focus on maintaining good posture and slow, controlled movements
Chair Dips	6 repetitions, 2 sets	Use a higher chair or modify the exercise to avoid stress on the joints	Focus on maintaining good posture and slow, controlled movements
Arm Raises	10 repetitions, 2 sets	Use lighter weights or resistance bands	Focus on maintaining good posture and slow, controlled movements
Leg Lifts	10 repetitions, 2 sets	Perform the exercise with a gentler movement	Focus on maintaining good posture and slow, controlled movements

Nutritional Considerations

Fueling your body for chair exercises is as important as the exercises themselves. Proper nutrition plays a vital role in supporting energy levels, muscle recovery, and overall well-being, especially for seniors. A balanced diet, rich in nutrients, can help you get the most out of your chair exercises and maintain a healthy lifestyle.A well-nourished body is a body better equipped to handle the demands of exercise.

Nutrients provide the building blocks for repairing muscles after exertion, keeping energy levels stable throughout the day, and contributing to overall good health. The right foods can help seniors maintain strength, stamina, and enthusiasm for their chair exercise routines.

Importance of a Balanced Diet

A balanced diet is crucial for seniors engaging in chair exercises. It provides the necessary vitamins, minerals, and antioxidants to support muscle function, boost immunity, and promote overall well-being. A diet rich in fruits, vegetables, lean proteins, and whole grains is essential for maintaining energy levels and supporting the body’s natural recovery processes. This contributes to a more fulfilling and effective chair exercise program.

Dietary Guidelines for Maximizing Benefits

To maximize the benefits of chair exercises, consider these dietary guidelines:

• Prioritize whole, unprocessed foods over highly processed options. These foods provide essential nutrients without added sugars and unhealthy fats.
• Focus on lean protein sources such as fish, poultry, beans, and lentils to support muscle repair and growth. Protein is essential for maintaining and building muscle mass, especially as we age.
• Consume plenty of fruits and vegetables for their rich supply of vitamins, minerals, and antioxidants. These are crucial for boosting immunity and protecting against cellular damage.
• Include whole grains in your diet for sustained energy and fiber. Whole grains provide complex carbohydrates, which provide a steady release of energy throughout the day, aiding in your chair exercises.
• Limit intake of sugary drinks and processed foods, as these can contribute to weight gain and reduce the effectiveness of chair exercises. Choosing healthier alternatives is key to achieving optimal results.

Healthy Foods to Include

A diverse range of foods, rich in essential nutrients, is beneficial for seniors. Here’s a selection of foods to incorporate into your diet:

• Fruits like berries, apples, bananas, and oranges are packed with vitamins and antioxidants.
• Vegetables like spinach, broccoli, carrots, and sweet potatoes provide essential vitamins and minerals.
• Lean proteins like chicken breast, fish, beans, and lentils offer essential amino acids for muscle repair.
• Whole grains like brown rice, quinoa, and whole-wheat bread provide sustained energy.
• Dairy products like yogurt and cheese (in moderation) provide calcium and protein.

Nutritional Benefits of Healthy Foods, Free chair exercises for seniors pdf free download

The following table highlights some healthy food options and their associated nutritional benefits:

Food	Nutritional Benefits
Berries	High in antioxidants, vitamins, and fiber
Spinach	Excellent source of vitamins A and K, iron, and folate
Chicken Breast	Lean protein source, rich in essential amino acids
Brown Rice	Complex carbohydrates for sustained energy, fiber for digestion
Yogurt	Good source of calcium, protein, and probiotics

Motivational Strategies for Seniors: Free Chair Exercises For Seniors Pdf Free Download

Embarking on a chair exercise journey can be a powerful step toward a healthier and more vibrant life. However, consistent participation often hinges on motivation. This section explores strategies to ignite and sustain enthusiasm for chair exercises among seniors, fostering a supportive environment that encourages long-term commitment.Motivation is a dynamic force, particularly when it comes to adopting new routines.

Understanding the drivers behind commitment and recognizing potential obstacles is crucial for success. By implementing the right strategies, we can create an environment where seniors feel empowered and supported in their exercise journey.

Identifying Motivational Drivers

Seniors often possess unique motivations for participating in chair exercises. Some may be driven by a desire for improved physical function, others by the social aspect of group exercise, while still others might be focused on enhancing their overall well-being. Recognizing these individual drivers is key to tailoring motivational approaches. Acknowledging individual needs and aspirations helps create personalized plans that resonate deeply.

A proactive approach, understanding their specific interests, and tailoring exercise to these interests are crucial to maintaining engagement.

Creating a Supportive Environment

A supportive environment plays a vital role in sustaining motivation. This involves creating a safe and encouraging space for seniors to exercise. Enlisting the support of family members, friends, or community groups can foster a sense of camaraderie and accountability. This collective effort can create a supportive network that encourages seniors to stick with their routines. Building this support system is paramount to creating a motivating atmosphere.

Group classes, or even just having a workout buddy, can greatly improve the likelihood of sustained engagement.

Motivational Techniques for Seniors

Effective motivational techniques for seniors should be tailored to their individual preferences and needs. Positive reinforcement, setting realistic goals, and incorporating enjoyable elements into the routine can all contribute to maintaining enthusiasm. Acknowledging and celebrating small victories, even minor improvements, reinforces the value of the exercises. A key element of successful motivation is the establishment of manageable goals.

Breaking down larger goals into smaller, more attainable steps makes the journey less daunting and more achievable.

Importance of Positive Reinforcement

Positive reinforcement is an essential component of maintaining motivation. Acknowledging and celebrating small victories, like completing a set of exercises or achieving a personal best, is critical. This can be as simple as a verbal affirmation, a small treat, or a special reward. Regular feedback and encouragement, whether from a caregiver, friend, or a personal trainer, can keep seniors engaged and motivated.

Positive reinforcement strengthens the positive association with the exercises, fostering a sense of accomplishment and pride. This fosters a sense of accomplishment and pride.

Setting Realistic Goals

Setting realistic and achievable goals is critical for long-term motivation. Ambitious goals that seem unattainable can lead to discouragement and abandonment of the exercise program. Instead, starting with achievable goals, and gradually increasing the intensity or duration of the exercises over time, allows seniors to build confidence and maintain consistency. The key is to ensure that the goals are attainable, progressively challenging, and aligned with the individual’s overall health and fitness level.

Motivational Tips for Seniors

• Start slowly and gradually increase the intensity and duration of exercises.
• Set achievable goals and celebrate small victories.
• Incorporate enjoyable elements into the routine, such as listening to music or watching a favorite show.
• Find a workout buddy or join a group exercise class for social interaction and support.
• Focus on the positive benefits of exercise, such as improved mood, energy levels, and overall well-being.
• Keep a journal or log to track progress and celebrate milestones.
• Seek support from family, friends, or healthcare professionals.
• Reward yourself for consistent participation in chair exercises.
• Remember that progress, not perfection, is key.

Equipment and Resources

Embarking on a chair exercise journey can be made smoother and more effective with the right tools and support. This section Artikels essential equipment and valuable resources to aid seniors in their fitness pursuits. From simple additions to your home to online platforms, we’ll explore options that can boost your motivation and make your chair exercises more enjoyable.Equipment, when used correctly, can significantly enhance the effectiveness and safety of chair exercises.

The right tools can also help to make chair exercises more engaging and enjoyable, motivating you to stick with your program. Knowing where to look for support and guidance is just as important.

Essential Equipment for Chair Exercises

A few simple additions to your home can significantly enhance your chair exercise experience. These items can make exercises more challenging, provide stability, or simply add an element of fun.

• Resistance Bands: These versatile bands come in varying resistances, enabling you to progressively increase the intensity of your exercises. They are lightweight, portable, and can be used for a variety of strength training and stretching routines. Cost ranges from $10-$50 depending on the quality and resistance level.
• Small Weights: Light dumbbells or hand weights are helpful for strengthening arm and hand muscles. They provide a focused way to work specific muscle groups. Cost ranges from $10-$30 depending on the weight and material.
• Balance Cushion: A balance cushion can enhance stability during chair exercises, particularly those that involve reaching or stretching. These are beneficial for seniors who might be prone to balance issues. Cost ranges from $20-$50 depending on the size and material.
• Stretching Strap/Resistance Tube: These tools can assist in stretching and strengthening different muscle groups. They can be helpful in reaching areas that may be difficult to reach independently. Cost ranges from $15-$40 depending on the length and resistance.

Helpful Resources for Chair Exercise Programs

Finding the right resources can be invaluable for seniors seeking chair exercise programs. The internet and apps offer a wealth of support and guidance, tailored to various fitness levels and preferences.

• Online Exercise Videos: Numerous websites offer free chair exercise videos demonstrating various routines. These can be easily accessed and followed at your own pace. YouTube is a great resource for finding diverse videos tailored to specific needs.
• Exercise Apps: Many fitness apps offer structured chair exercise programs, often with personalized feedback and progress tracking. Look for apps with senior-specific routines or those that allow for customized modifications.
• Local Senior Centers: Local senior centers and community centers frequently offer chair exercise classes led by qualified instructors. These programs often provide a supportive environment and personalized guidance.
• Physical Therapists: A physical therapist can provide tailored chair exercise routines and address any specific health concerns or limitations. They can create a program to enhance your strength and improve balance.

Equipment Recommendations Table

Equipment	Benefits	Example	Cost Range
Resistance Bands	Increase intensity, improve strength, and improve flexibility in a variety of exercises	Resistance bands with different levels of resistance.	$10-$50
Small Weights	Target specific muscle groups, build strength, and enhance coordination.	Dumbbells or hand weights.	$10-$30
Balance Cushion	Improve balance, enhance stability, and increase body awareness during exercises.	A balance cushion that can be placed on a chair.	$20-$50
Stretching Strap/Resistance Tube	Assist in stretching and strengthening, enhance flexibility, and improve range of motion.	Stretching strap or resistance tube for flexibility and strength.	$15-$40