A chair can be used for a lot more than just sitting, and can also be an important piece of exercise equipment. Chair stretches are an effective and convenient exercise, and many chair stretching exercises can be done at home or at the office. Chair stretching exercises can range from basic to advanced levels.
Neck Stretches
The neck is often neglected during stretching routines at the gym. However, the neck muscles can get a good, basic stretch while in a chair. Turn the head as far as it will go in one direction and hold the position for six seconds. Repeat by turning the head in the opposite direction. Each side should be stretched four times. Another way to stretch the neck is to lower the right ear to the right shoulder without lifting the shoulder. Hold the position for six seconds before repeating it on the other side. Repeat four times on each side.
Back Stretches
Some effective stretches for the back muscles, such as toe-touches, can also be practiced while sitting in a chair. This exercise is performed by buckling the knees together and bending forward to touch the toes with the fingertips. Hold the toe-touch for six seconds and repeat four times.
Another method for stretching the back is to reach down with one hand and touch the floor at the side of the chair. Hold the stretch for six seconds and then repeat it on the opposite side of the chair. Complete four sets of this sequence.
Chair Split
A more advanced stretching exercise is the chair split. This stretch is for athletes who require a lot of flexibility in their legs. Three stable chairs are required to perform this stretch. Place two of the chairs on the floor so that they are facing each other. Place the chairs at a distance so that a foot can be placed on each of the chairs to perform a split. Put the third chair between the other two chairs. Use the back of the third chair as something to hold onto while settling into the split. Because this stretch is elevated, it allows you to sink down into a deeper split. Hold the split for about 10 seconds. Stop the stretch if it is putting too much strain on the knees. It is best to have a spotter nearby the first time you perform this stretch as it can be difficult to balance on the chairs while performing the chair split. This stretching exercise is particularly effective for martial artist to improve their kicking abilities.
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