1. Preventing sideways push-ups
Side push-ups help strengthen the chest, shoulders, triads and core muscles without putting pressure like push-ups on the floor. This push-up variation is lighter for the wrists and shoulders, but still provides enough resistance to stimulate muscle growth.
Place your hands firmly on a table or chair. Step your legs back until your body forms a straight line. Lower your chest to a table or chair for 3 seconds. Return to the starting position for 1 second.
2. Superman Pose
This exercise strengthens the muscles running along the back, supports posture, balance and spinal health, helping to prevent falls. This exercise overcomes the usual hunchback position when sitting in large positions.
Lie on your stomach, raising your arms high. Gently lift your chest, arms and legs up for 1 - 2 seconds. Lower down for 3 - 4 seconds in a controlled manner.
3. Squat with a chair
This exercise affects the glutes and quadriceps. These are the two most important groups of organs that help maintain independence as you age. Strong legs help maintain balance, climb stairs and get into and out of the chair safely.
Stand with your feet shoulder-width apart in front of a sturdy chair. Lower back and lower yourself until you lightly touch the chair. Push from your heels to stand up straight again.
