Category Archives: Couch workouts

There are many exercises you can do from the comfort of the sofa and with the right attitude you’ll soon be on the way to a healthier body, without having missed a single episode of CSI.

Rotator Cuff Stretch in the couch

illustration of how to stretch rotator cuffs

Nel is stretching his rotator cuffs while watching TV in the couch.

On the back of your shoulders is the Supraspinatus, your rotator cuffs. This muscle risk injury if you practice racquetball or spend a lot of time in front of a computer. If you stretch your rotator cuffs often you can prevent or treat injuries. This is a simple stretch exercise you can do when laying in the couch or the bed.

Lay on your left side with your upper arm 90 degrees from your body and your forearm pointing up in a 90 degree angle. With your right hand, gently push your left wrist down while maintaining a 90 degree angle in your elbow. You will feel tension in your rotator cuff, the back of your shoulder. Hold the position for the desired amount of time and then switch to the other side.

One side is probably more tensed than the other and focus more on that side and strive for symmetry.

If you want you can place a pillow under your head for support.

Chair Dips – Get strong upper arms when sitting on a chair

illustration of woman doing dips on a chair

Mel is doing chair dips to get strong upper arms.

Dips are one of the most common and effective workouts there are to tone your upper arms. They target the back of the arms, the triceps.

There are several ways to do dips and chair dips qualifies as a low impact version which suits everybody.

The absolute best thing with this workout is that you can do it almost everywhere. Try it in the kitchen, in the couch, at work, in the hotel room. Your imagination is the only limit.

Sit on the edge of a chair with your feet positioned together. Place your hands in the edge of the edge with your knuckles facing out. When you do the dips, don’t flex your arms to more than 90 degrees. Keep your abs and butt tensed during the exercise. Slowly lower yourself and then push back up again. Breathe in as you go down and out when you push away. Repeat for the desired number of repetitions.

Think of the movement and don’t shrug your shoulders when going down.

You can chose if you want to have your legs bent or straight, both versions works. For a more effective version place your feet on something elevated, like another chair.

Side Crunches in the sofa

workout illustration of woman doing crunches in sofa
Situation: In the sofa
Exercises: Side of abs

HOW: This exercise will target the side of your abs. Lay on your side and lift your legs from the sofa as you do your crunches. If you need some extra help you can place your upper arm behind your head for support. You can also do side crunches when laying on your side with knees resting on the sofa.