Chair exercises are safe and simple to perform, and are ideal for older adults, obese, disabled and arthritic populations. They can also be easily performed at work while sitting at your desk. Chair exercises require minimal balance, strength and coordination. If you have limited range of motion or back problems, you will greatly benefit from regular chair exercises.
Ankle Rolls
Ankle rolls will keep your ankle joints flexible, increase circulation and strengthen the muscles on the front of your shin. Sit in a chair with your knees bent, feet flat on the floor with your back straight and flat against the chair. Extend your right leg and, with your toes, draw four imaginary circles to the right. Then draw four to the left. Bend your right leg and extend your left leg to repeat the circle exercise.
Quadriceps Contractions
The quadriceps contraction exercise works the quadriceps muscles on the front of your thigh. These muscles work primarily to straighten the knee joint. Sit in a chair with your knees bent, feet flat on the floor with your back straight and flat against the chair. Slowly raise your right foot by straightening your knee. Keep your quadriceps contracted for a count of two and then gently relax your foot back down to the floor. Repeat the movement with your left leg. Complete two sets of 10 repetitions of the exercise.
Hamstring Contractions
Hamstring contractions work the group of muscles on the back of your thigh that are used to flex the knee joint. Sit in a chair with your knees bent, feet flat on the floor with your back straight and flat against the chair. Extend both of your legs so that your heels are resting on the floor. Without moving your heels, contract the back of your thighs to pull back on your heels as if you were going to bend your knee. Hold the contraction for 10 seconds and then relax. Complete this exercise five times.
Single-Knee Raise
The single-knee raise exercise recruits the transverse abdominis muscles of the lower abdomen to complete the movement. This exercise will strengthen and flatten your lower stomach muscles. Sit in a chair with your knees bent, feet flat on the floor with your back straight and flat against the chair. Pull your belly button into your spine and stabilize your core. Use your stomach muscles to raise your right knee two to three inches, pause at the top of the movement and then lower back to the starting position. Repeat the movement with your left leg. Perform two sets of 10 lifts per leg.
Thigh Adduction
Thigh adduction occurs when your leg is brought toward the mid-line of your body. This exercise targets the muscles of your inner thigh that are responsible for the adduction movement. Sit in a chair with your knees bent, feet flat on the floor with your back straight and flat against the chair. Make a fist with one hand and place it between your knees. Gently squeeze your fist with your legs. Hold the contraction for 10 seconds before relaxing. Complete five repetitions of this exercise.
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