Chair Rows
- Gentle
- Seated
- Upper back & posture
- Arms
Starts at 1:40 in “Lose Back Fat With This Seated Workout For Seniors Over 50”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Reach your arms forward, then pull your elbows back and squeeze your shoulder blades together. A key move for posture.
How to do it
- Sit tall, away from the chair back.
- Reach both arms forward at chest height.
- Pull your elbows back past your sides, squeezing your shoulder blades.
- Reach forward again.
Key tip: Imagine holding a pencil between your shoulder blades.
Who should skip it, and why
- Nothing specific beyond the general safety advice below. If it hurts, stop.
Easier and harder versions
- Easier
- One arm at a time.
- Harder
- Hold the squeeze for 3 seconds each time.
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
- Lose Back Fat With This Seated Workout For Seniors Over 50 (7 min)
- Seniors Over 60: Do This Chair Workout Daily & See What Happens (18 min)
- Seniors Can Get A Slim Down While Sitting! [Chair Workout] (21 min)
- How Seniors Can Tone Their Arms While Seated (33 min)
- Feel 20 Years Younger With This Daily Chair Routine (33 min)
- Improve Posture & Stand Taller With This Chair Routine (33 min)