Chair exercises work well for people with disabilities or those who are older with poor balance. Anyone who has difficulty standing or getting down on the floor to exercise can benefit from exercising in a chair. People with sitting jobs can move about a little and have some activity while they are working. While it is always a good idea to speak with your physician about any new exercise program, chair exercises are usually safe for the majority of people to do.
Neck, Arm and Shoulder Exercises
To relieve the tension from sitting in front of a computer all day long, try this neck stretch. Sit with your arms hanging loosely at your side. Tilt your head to one side, down toward your shoulder, and hold it there for 5 seconds. Then do the other side. To stretch your middle back, arms and shoulders, interlace your fingers, turning your palms out. Stretch your arms out in front of you for 5 seconds at shoulder height. To loosen your shoulders, try raising your shoulder to one ear, holding that position a few seconds, and then relaxing. Repeat this with the other shoulder.
Feet and Legs
To exercise your toes, try the following toe raises. While keeping your heels firmly on the ground, lift your toes off the ground, hold them there for a few seconds and then lower them. Then try rapidly tapping your feet in place, as if you are running. This is similar to what football players do at practice. Do this for 30 seconds at a time. For leg extensions, extend your right leg until it is at hip level. Hold it there for as long as you feel comfortable, and then lower it. Repeat this using your left leg. To work the front of your thighs, extend your legs with your heels on the floor, keeping your knees straight. Tighten your thigh muscles and hold that position for 10 seconds. Repeat this 10 times.
Torso
To twist your back, sit up straight in your chair and place your right arm behind your right hip. Twist your body to the right and hold that position. Then do the same thing on the left side. For the gluteal squeeze, tense up the muscles in your rear end and hold for a count of 10. For chest curls, cross your arms over your chest as you sit up straight. Tense your abdominal muscles while your curl your shoulders toward your hips. Maintain that position for a few seconds. For an abdominal stretch, sit on the edge of your chair while stretching your arms out in front. Keeping your back straight, tense your abdominal muscles, and then relax. Repeat this several times.
Full Body
For chair dips, place your palms on the chair and your feet on the floor. Slowly move your rear end off the edge of your seat. Bend your elbows and lower your body. Straighten your arms and move upward to return to the starting position. For chair squats, gently lift your rear end off of the seat of the chair and hold that position for a few seconds.
The Sit and Be Fit website, a non-profit organization devoted to healthy aging, which produces a television program by the same name, is a good resource for all types of chair exercises. Their workouts and videos include specific exercises for health conditions characterized by limited mobility.
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