Box Squat

This is an essential movement for all humans. The ability to get up and down from a chair unassited is a major factor in retaining independence in our later years. Can you get up from a chair without using your hands? This exercise trains everything, and it is also a transferrable skill!

You can use any firm, non-wheeled chair. A higher chair may be best at first and you can challenge yourself with lower surfaces as you build strength and confidence. A tip: Try to lean forward to bring the weight into your feet as you rise. Lean forward as you sit to counter balance the weight of your rear. As you get better at this one, use less and less momentum and control both phases.

Sets: 3

Repititions: 5-12

Tricep Pushups at the Wall

The key here is to make sure your feet are well away from the wall. Place your hands on the wall at low chest height, THEN come up to your tip toes. Squeeze your elbows into your sides as you bend your arms and tilt into the wall. You should feel this in the backs of your arms, not your neck and shneck (shoulder/neck junction)

Sets: 3

Reps: 6-12