Chair Based Exercises

Are you struggling to find exercises that you enjoy doing? Try these gentle sitting exercises that will help improve your mobility, prevent falls and can even be done at home. Don’t worry if you’ve not done much for a while these seated exercises are gentle and easy to follow. 

Chest Stretch

A. Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend your arms out to the side.

B. Gently push your chest forward and up until you feel a stretch across your chest. 

Hold for 5 to 10 seconds and repeat 5 times.

Upper-body twist

This stretch will develop and maintain flexibility in the upper back

A. Sit upright with your feet flat on the floor, cross your arms and reach for your shoulders.

B. Without moving your hips, turn your upper body to the left as far as is comfortable. Hold for 5 seconds. 

C. Repeat on the right side. 

Do 5 times on each side.

Hip marching

This exercise will strengthen hips and thighs, and improve flexibility.

A. Sit upright and do not lean on the back of the chair. Hold on to the sides of the chair.

B. Lift your left leg with your knee bent as far as is comfortable. Place your foot down with control. 

C. Repeat with the opposite leg. 

Do 5 lifts with each leg.

Ankle stretch

This stretch will improve ankle flexibility and lower the risk of developing a blood clot.

A. Sit upright, hold on to the side of the chair and straighten your left leg with your foot off the floor.

B. With your leg straight and raised, point your toes away from you.

C. Point your toes back towards you.

Try 2 sets of 5 stretches with each foot.

Arm raises

This exercise builds shoulder strength.

A. Sit upright with your arms by your sides.

B. With palms forwards, raise both arms out and to the side, and up as far as is comfortable. 

C.  Return to the starting position. 

Keep your shoulders down and arms straight throughout. Breathe out as you raise your arms and breathe in as you lower them. Repeat 5 times.

Neck stretch

This stretch is good for loosening tight neck muscles.

A. Sitting upright, look straight ahead and hold your left shoulder down with your right hand.

B. Slowly tilt your head to the right while holding your shoulder down. 

C. Repeat on the opposite side.

Hold each stretch for 5 seconds and repeat 3 times on each side.

Make sure you try these out to keep yourself active in these hard times!