Chair Palm Pulldowns
- Gentle
- Seated
- Upper back & posture
- Arms
Starts at 4:08 in “Seniors Over 60: Do This Chair Workout Daily & See What Happens”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Like Lat Pulldowns, with palms facing forward and pressing down as if pushing the air.
How to do it
- Sit tall, arms up, palms facing forward.
- Press your palms down as your elbows bend toward your sides.
- Squeeze between the shoulder blades at the bottom.
- Reach back up.
Key tip: Keep your chin level and the back of your neck long.
Who should skip it, and why
- Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.
Easier and harder versions
- Easier
- Smaller range, starting at head height.
- Harder
- Slower, with a pause at the bottom.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
In these ChairGlow videos
- Seniors Over 60: Do This Chair Workout Daily & See What Happens (18 min)
- Fix Hunched Back Walking For GOOD! (16 min)