Chair Exercises Part 1

This article is the first in a 4 part series on Chair Exercises.

If you’re considering exercise, chair exercise may be a good place to start. Chair exercise is physical activity that can be done while seated in a chair. Both the upper body and lower body can be exercised in this manner. These exercises may be used to improve strength, endurance, flexibility and balance.

In general, these exercises are low impact creating less impact on joints, improving joint function and reduction of pain and creating better bone health. Most may be performed while seated in a chair; some do require the use of a ball. Either a plastic air-filled ball or a foam ball may be used where appropriate.

Chair exercises can be a good choice for people with balance or mobility issues, chronic pain, or when recovering from an injury.

If you have not exercised in a while you may want to talk to your doctor before starting a fitness program.

Part 1 of this series on Chair Exercises includes:

• Shoulders, ROM
• Leg Lift
• Front Chop
• Heel and Toe Raise, Shin Strengtheners
• Upper Thoracic Stretch
• Trunk Flexion / Extension

Perform these exercises as described below.

1. Standing straight with feet shoulder-width apart, extend your arms straight out to the sides. Do not bend elbows.
2. Using controlled movements, raise arms up, making a partial circle, then lower back to straight out from sides.
3. Try to maintain full range of motion (ROM), if possible. Stop if pain occurs.
4. Complete 3 sets of 15 rotations, resting for a minute or so in between sets (inter-set recovery, focus on your next set).

Engage your core and breathe. Tone the muscles in the shoulders, biceps, and triceps.

1. Sitting in the chair, with feet flat on floor. Place hands on thighs. Keep spine straight.
2. Keep head up and engage core. Raise right knee towards the ceiling.
3. Hold that position for (up to) 20 seconds.
4. Return to the starting position.
5. Repeat with left leg, holding for 20 seconds.
6. Perform leg lifts 4to 6 times on both legs, each.

Leg lifts target the core muscles, hamstrings, glutes and calf muscles.

1. Keep arms straight while holding a ball firmly between both hands.
2. Engage the core muscles and raise the ball up to overhead.
3. Lower the ball down while maintaining tight abs and straightened arms.

This is a full body exercise that builds strength and may be performed seated or standing.

Heel and Toe Raise, Shin Strengtheners

1. Sitting on the edge of the chair, raise heels keeping toes on the floor.
2. Hold a few seconds, then lower back to floor.
3. Now, raise toes keeping heels on the floor.
4. Hold a few seconds, then lower back to floor.
5. Repeat this process for 3 sets of 12 reps.

1. Sit or stand with hands clasped behind neck.
2. Gently bend head and shoulders back.
3. Hold for 6 to 10 seconds.
4. Relax.
5. Repeat several times.

This stretch works to loosen tight muscles in the shoulder, upper back and neck area.

1. Sitting in a chair, hold a ball low, between your legs.
2. Raise the ball to overhead.
3. Return to the start position.
4. Perform 10 reps for a total of 3 sets.

Part 2 of this series will appear in next week’s blog post.