You can transform a chair into a piece of workout equipment. While fitness and aging experts often recommend chair exercises for seniors, they can improve your flexibility or strength regardless of your age. Many chair exercises such as dips and push-ups work multiple muscle groups, so you can get a full-body workout without weights.
Stretches/Yoga
Whether you're prepping for a workout or need to relieve stress at the office, chair stretches and yoga can warm up your body. Chair stretches improve circulation, spine/neck flexibility and proper breathing, according to Living Words of Wisdom. Twists and side stretches can relieve back problems, while knee squeezes and leg lifts loosen your lower back and legs.
Arms and Shoulders
Chair dips primarily work your shoulders and triceps. Begin on the edge of the chair gripping the seat with your hands. Fully extend your legs and feet, and then move your body just off the chair's edge. Your back and buttocks should be close to the chair but not touching it. Keep your legs straight and torso upright as you lower your butt toward the ground, bending your arms. To return to the starting position, straighten your arms as you rise back up near the chair's edge.
Chest
Decline push-ups engage your chest, but they also work your shoulders, triceps and core. To execute decline push-ups, balance your toes on the chair as the rest of your legs, back and neck form a straight, diagonal line towards the ground. Start with your arms fully extended and slightly more than shoulder-width apart, then lower your upper body to the ground. As you push up, engage your core and keep your back from bowing.
Legs
Balance lunges target your quads, glutes and hamstrings. Begin by balancing one foot on a chair. Step your other leg several feet forward, with your knee in line with your foot. With your upper body upright and both legs bent, lower your lower body toward the ground. The leg on the chair will form a "V" shape while your forward leg forms an upside-down "L" shape. Rise back to the starting position. Perform several repetitions before switching to your other side.
Considerations
In general, use a straight-back, four-legged chair for these exercises. High-back chairs won't allow your arms or neck to move as freely during some stretches, and swivel chairs will move around. While stretching and body-weight exercises condition the body without weights, consult your physician or personal trainer to ensure you can perform chair exercises safely.
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