Our muscles play a crucial role in our overall health and well-being.
But did you know that you don’t necessarily need a gym to train them effectively?
In this post, I’m going to introduce you to five simple but effective exercises that you can do in the comfort of your own home using just a chair.
Whether you’re just starting out or you’re an old hand, there’s a gentle and a difficult version of each exercise.
So let’s get started and strengthen our muscle chains!
Front muscle chain strengthening
Instructions
You need a chair.
- You are lying on your stomach.
Your hands are under your shoulders. - Place the span of both feet on the seat of the chair.
The legs are stretched out. - Straighten your elbows and lift your body so that you are in a kind of push-up position with your legs raised.
- Keep your body parallel to the floor and your body and legs straight.
Be careful not to twist or fall into a hollow back.
How often/how long?
Hold the position for about 1 minute.
Gentler variant:
You can also perform the exercise on your elbows and without a chair.
In this case, your feet are placed on the floor.
Heavy variant:
Raise your legs alternately for 10-30 seconds at a time, stretching them about 10 cm.
Posterior muscle chain strengthening
Instructions
You need a chair.
- Sit on the floor.
Place the heels of both feet on the seat of the chair and stretch your legs.
Place your hands on the floor behind you. - Straighten your elbows and lift your body off the floor.
- Your body is now parallel to the floor; keep your torso and legs straight.
Take care not to twist.
The toes are pointing upwards, the feet are not turned.
How often/how long?
Hold the position for about 1 minute.
Gentle variant:
You can also perform the exercise on your elbows and without a chair.
The heels are placed on the floor.
Heavy variant:
Raise your legs alternately for 10-30 seconds at a time, stretching them about 10 cm.
Rear stabilization line reinforcement
Instructions
You need a chair.
- Sit on the floor.
Place the heels of both feet on the seat of the chair and bend your legs and knees by about 90°. - Straighten your elbows.
Keep your body straight. - Take care not to twist.
The toes are pointing upwards, the feet are not turned.
How often/how long?
Hold the position for about 1 minute.
Gentle variant:
You can also perform the exercise on your elbows and without a chair.
The heels are placed on the floor.
Heavy variant:
Raise your legs alternately for 10-30 seconds at a time, stretching them about 10 cm.
Lateral muscle chain strengthening
Instructions
You need a chair.
- You are lying on your side, with your lower hand at about shoulder height.
- Place both legs stretched out to the side on the seat of the chair.
- Extend your lower arm.
The other arm rests at the side on top of the body.
Your body is roughly parallel to the floor; keep your torso and legs straight.
Be careful not to twist.
How often/how long?
Remain in this position for about 30 seconds.
Then raise your upper leg about 10 cm straight for 10-30 seconds.
Then switch sides.
Gentle variant:
You can also do the exercise leaning on your forearm and without a chair.
Inner muscle chain strengthening
Instructions
You need a chair.
- You are lying on your side, with your lower hand at about shoulder height.
- Place your upper leg stretched out to the side on the seat.
The lower leg touches the underside of the seat.
Both legs are stretched out. - Extend your lower arm.
The other arm rests on the side of your body.
The body is approximately parallel to the floor. - Be careful not to twist, keep your head and shoulders in line with the rest of your body.
How often/how long?
Hold the position for 10-30 seconds.
Then change sides.
Gentle variant:
You can also perform the exercise leaning on your forearm.
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