Improve Back Pain and Upper Body Mobility with Chair Exercises
If you suffer from back pain, instinct might tell you to avoid exercise. The opposite is true, however. The right exercises will strengthen the muscles that support your spine. That can relieve pressure on areas that might be causing you pain, such as the discs and facet joints.
In addition, exercise, in general, improves circulation and releases endorphins that help manage pain. It is nature’s natural pain remedy!
So don’t let an aching back keep you from being active. Start slow and build as your back feels better. Here are some of our favorite Mighty Health chair exercises to support the upper back and arms.
How to Improve Back Pain with This Workout Routine
You’ll want to have small weights handy for this workout. Choose a set of weights that range anywhere from three to ten pounds. If you don’t have weights, use cans of food or anything that will add some resistance to the movement.
You will also need a sturdy chair. Look for one with a straight back and no arms, preferably. The chair should not have a cushioned seat or wheels, either.
Keep your core engaged with each exercise. There are three sets of exercises, each with three different movements. Do ten reps of each exercise.
Bicep Curls
Pick up your weights, one in each hand. Hold them slightly to your sides. Keep your elbows pinned to your body and your palms facing up.
Lift the weights up as you bend your elbows. Make sure to keep your elbows touching your sides as you move.
When your arms are all the way up, lower them back down.
Back Flys
Stagger your feet, so one is slightly more forward than the other. Bend forward slightly. Hold the weights to the side with your palms facing your body. Your spine should be neutral.
Lift the weights up as you squeeze your shoulder blades together. Lift the weights to about shoulder height and then lower them back to start. Keep the movement very controlled and focus on moving those shoulder blades.
Bicep Curl And Back Fly Combo
Now, you are going to combine the two previous exercises into one movement. Start in the bicep curl position, with the weights to your side and your palms facing upward. Pull the weights up and then lower them.
Hinge forward slightly and get into the back fly position with the weights out to the sides and your palms facing toward you. Lift the weights up as you squeeze your shoulder blades together.
The bicep curl and back fly together equal one rep.
Wide Curl
Sit with your feet slightly apart and the weights in each hand. Hold the weight out to the side with your elbows pinned to your torso. Your hands should be out far enough so they are almost even with your body line, as if you are forming a “W” with them. Your palms should face upward.
Start with the weights slightly down and then lift them up as you bend your elbows. Lower them back down to start.
Angel
Start with the weights down by your thighs. Your palms should be facing forward.
Lift your arms up until they are straight, and then lower them. If you have shoulder issues, you can pull the weights forward in front of your body instead.
Wide Curl and Angel Combo
Combine the last two exercises. Start with the weights out to the side and your elbows pinned to your body for a wide curl. Lift them up as you bend your elbows. Drop them down by your thighs with your palms facing outward and then up over your head or in front of your body for an angel.
One wide curl and one angel equal a single rep.
Hammer Curl
Hold the weights with your arms hanging down at your sides. Your palms should be facing your body.
Lift the weights up as you bend your elbows, then lower them to start.
Row
Stagger your feet with one slightly forward. Lean forward slightly. Hold the weights near the top of your thighs with your palms facing your body.
Lift the weights up as you push your elbows back and squeeze your shoulder blades together. Keep your elbows bent. Lower them slowly back to start.
Hammer Curl and Row Combo
Combine the last two exercises into one movement. Hold the weights with your arms hanging down at your sides. Lift the weights up as you bend your elbows, then lower them to start for a hammer curl.
Hinge forward slightly. Lift the weights up as you push your elbows back and squeeze your shoulder blades together. Keep your elbows bent. Lower them slowly back to start to do a row.
One hammer curl and one row equals a single rep.
More Pain Free Workouts with Mighty Health
Mighty Health is your one-stop shop for all things healthy for those over 50. Whether you are looking for at home workouts for those who have joint pain or an exercise plain that is tailored for your specific physical needs, we have exactly what you need. Additionally, you can be matched with your own personal health coach who will give you instruction on how to reach your individual health goals. If you need recipes, nutrition plans, a daily workout, or just encouragement to keep going when things get tough, your Mighty Health coach will be there for you to help you live an active, pain-free life.
