Exercises For When Sitting In A Chair

Sitting at your desk for hours at a time can result in sore, stiff muscles. Equally problematic, sedentary muscles lose tone and gain fat. Simple stretches and exercises, however, performed in the comfort of a sturdy chair, can offer significant benefits. Exercise therapy alleviates discomfort in tight, tense muscles and helps you maintain muscle tone, strength and flexibility.

Sitting Lateral Bend

The sitting lateral bend is a beneficial stretch to perform at the office, especially if you suffer with stiff shoulders or lower back pain. Sit in a chair with your feet planted firmly on the floor. Raise your left arm over your head while tilting your shoulder and ear toward your right side. Use your right hand to hold the arm of your chair for added stability. Do not twist your body. Hold the stretch for 30 seconds, then repeat on the opposite side.

Seated Butt Firmer

Sitting for long periods of time can give you a sore and spreading butt. Although executed while sitting, when performed three or more times a day, the seated butt firmer exercise can help tighten and retain muscle tone in your buttocks. Contract and squeeze your buttocks. Hold the squeeze for five to 10 seconds, then release. Complete 10 to 12 repetitions.

Captain's Chair

Rated one of the the top exercises for strengthening the abdominal muscles by the American Council on Exercise, the captain's chair enhances the obliques, located along the sides of your stomach, and the rectus abdominus, the long muscle extending the length of your abdomen. While the captain's chair is typically performed on gym equipment with the same name, you can achieve similar benefits by performing the exercise on an armless chair. Sit with your fingers curled around the sides of the seat of your chair. Shifting your weight onto your palms, raise your thighs off the chair. Slowly lower your thighs back onto the chair. Do 10 repetitions.

Seated Crunch

The seated crunch, another chair exercise that targets your abdominal muscles, tones and strengthens your lower abs. Seated crunches can be easily executed while at your office, your home computer or watching television. Sit with your feet flat on the floor and your fingers interlaced behind your head. Lower your head and torso toward your legs. Slowly raise your head and torso to the start position. Start with 10 to 12 repetitions and gradually work up to 30.