chair-exercises

Chair Exercises

Donatella De Gaetano
Agenzija Sapport, Malta

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About the autor

B.A. Sociology and Psychology at the University of Malta B.Psy Conversion Course in Psychology at the University of Malta Masters in Health Medicine and Society at the University of Malta

BACK TO DIRECTORY

Hybrid

Leisure time, General Education, Other

Main Session, Filler Activity, Targeted Activity

During this session the students will learn the importance of chair exercises and why one should do these daily. Furthermore, pupils will learn simple chair exercises and dance routines which can be carried out as a form of group work. The benefit of this is that they will improve their health both physically and mentally.

1.   Improve their Posture
2.   Strengthen their Shoulders
3.   Help improve Knee joints
4.   Increase their Upper Body Flexibility
5.   Improve their brain health
6.   Help manage weight
7.   Reduce risk of diseases
8.   Improve ability of everyday activities

Link 1
Link 2

Hybrid
Young adults (16-30 years)
Adults (31-59 years)

As an introduction the tutor will use a power point explaining the importance of Chair Exercises (Chair Exercise Powerpoint). This will be displayed on a screen for the pupils in class and for those students which are online they will discuss the benefits of chair exercises.

Introduction to the session

We will start by doing the belly exercises to help strengthen the upper body part. The Power point Belly exercises will be showed on the shared screen. The tutor will explain and do the exercise and the students will follow. When doing each exercise the tutor needs to shout out 1 , 2, 3 , 4 etc up to the number they need to repeat. It is encouraged that also the students count how much times they have done it.

We will follow the Shoulder Rolls Exercises. The PowerPoint Shoulder Roll Exercises will be followed. The tutor will follow each slide and it will be shared online so those doing the session online can follow.

We will proceed to Knee Full Extension Exercises. Following that we will do ankle stretch. The tutor and students will follow the Knee / Ankle Flashcards. We will then proceed to Seated Row Exercises. The Seated Row Exercises Flashcards will be followed by the tutor and shared with those online and in class.

Main session - Chair Exercises

Shoulder Roll Exercises

After these exercises if there is more time for the session to be held we can follow some sitting exercises in a more dance atmosphere. The tutor and the students can follow links from YouTube :

Dance Exercises

The students can be shown which dance they would like to learn and which one they would like to do

N.B This session can be divided into ice breakers or else as a whole session. Dance routines can also be used to help facilitate if a session is too complex and the students would need a break.

Resources need to be downloaded bottom to top - meaning the last one is the first activity resource needed.

Following the above exercises we will then proceed with some online videos and the tutor will follow step by step together with the students both online and in:

10 minute workouts – Chair Exercises Beginners : Timings : 0.58-10.19
Easy Exercises to do when sitting

Online Videos

Knee/Ankle Exercises

Age group(s)

Educators

• Knowledge of Using YouTube • Enthusiasm • Patience • Following Instructions

Learners

• Patience • Enthusiasm • Able to follow instructions • Able to work within a group • Able to cooperate

Skills & Competences

Learning Outcomes

Hybrid method

Description (Methodology)

Useful Tips, Resources & Links

Chairs (one for each student and one for the tutor) • Internet • Laptop for the tutor • Speaker – for the sound • Resources

Tools Needed

Hybrid
2-5

Number of participants

Autism-friendly
Accessible for visually impaired persons
Accessible for hearing impaired persons
Accessible for mobility impaired persons
Accessible for speech impaired persons