Three Easy Chair Exercises for Wellness

Here are three simple exercises that you can do while seated in your chair. These exercises can be a very important aid to aging well.

Cerebrospinal Fluid

We will start by talking about the cerebrospinal fluid. This is the fluid that fills the central canal of the spinal cord from the base of the back all the way into the brain. It fills both the brain and the spinal cord and protects them from shock while creating support and lubrication.

As we age, our busy lives often preclude us from getting the exercise we need. Our jobs and family consume much of our time and even with the best of intentions, we cannot make time for proper exercise.

One effect of aging with complacency is that our cerebrospinal fluid does not flow throughout the spinal cord as efficiently as it once did.

These gentle exercises will safely help you improve the flow of the fluid.

Deep Breathing

We will also talk briefly about proper breathing.

In a room full of people, if you ask them to stand and take a deep breath, nearly everyone does the same thing: their chests expand and their shoulders rise.

This is actually called shallow breathing and is a stimulus for the “fight or flight” response. The effect is the release of chemicals that cause rapid breathing and reduced blood flow. (If you are hiking and see a mountain lion, what happens to your breathing? It becomes shallow and rapid).

To age with grace, we want unrestricted breathing and excellent blood flow.

Deep breathing is actually a belly breath and among other things, it releases calming chemicals into the body. this helps the blood to flow and our breathing to be regular and consistent. (This is also the manner in which babies breathe).

Deep breathing is at the core of these exercises and is important to your long-term health.

Exercise One:

  1. Sit comfortably on the edge of your chair, with your feet flat on the floor. Your body should be “scooted” up toward the front of the chair with your back upright and away from the back of the chair.
  2. Place your hands on your legs with your palms up. Breathe deeply (through your nose and into your belly – it should expand as you inhale) and then exhale consciously.
  3. As you inhale, slowly raise your arms above your head. Keep your spine straight and your head level (as if you were keeping an egg balanced on top of your head). Exhale.
  4. Inhale, and if you can, raise your arms a little higher while keeping your sit bones firmly planted on the chair and your spine straight. This will extend the stretch even higher. Exhale.
  5. Inhale again and see if you can stretch even higher, keeping your spine straight.
  6. As you exhale, lower your arms down and place them on your legs.
  7. Repeat steps 1-6 two more times.  

Exercise Two:

  1. Still sitting comfortably and safely with your hands on your legs, inhale and slowly place your left hand on your right knee. You will notice that you have begun a slight twist to the right.
  2. Now take your right hand and slowly move it behind you and place it palm down on the seat of the chair. If possible, your fingers should be extending toward the back of the chair.
  3. Keep your twist gentle at this point.
  4. Inhale deeply and sit up straighter.
  5. Slowly and gently turn your head to the right, stopping wherever you feel most comfortable.
  6. Inhale deeply and exhale slowly in this position for three full breaths.
  7. Remember to use belly breathing when you inhale deeply.

Exercise Three:

  1. Come back to center, facing forward with both hands on your knees.
  2. Inhale and slowly place your right hand on your left knee. You will notice that you have begun a slight twist to the left.
  3. Now take your left hand and move it gently back behind you and place it palm down on the seat of the chair.
  4. Keep your twist gently at this point.
  5. Inhale deeply and sit up straighter.
  6. Slowly and gently turn your head to the left, stopping wherever you feel most comfortable.
  7. Inhale deeply and exhale slowly in this position for three full breaths.

One of the effects of doing these easy spinal twists is that it stimulates the movement of cerebrospinal fluid. The efficient flow of this fluid is crucial to keeping the spinal cord and brain lubricated, your back healthy, and your mind alert.

Maintaining your spinal flexibility is an important component to graceful aging.