Chair Exercises: 9 Ways To Exercise While Sitting Down
Regardless of your age, exercise is important to keep you energetic and healthy. However, as our joints become stiffer and we become older, trying to exercise seems like more hassle than it's worth. But, without exercising, existing pain only becomes worse. In fact, for conditions like arthritis and osteoporosis, exercise is one of the best ways to relieve pain.
Whether you're injured, out-of-shape, or just need somewhere to start, chair exercises are a great tool to get fit and relieve pain in a way that doesn't require you to leave your chair. In this article, we list 9 chair exercises that you can do right now to get in shape.
Heel Raises
Start seated with your feet flat on the floor. Rest your hands on your lap or the sides of your chair.
Press your feet up onto your tip toes (as high as you can).
Hold for 1-2 seconds at the top.
Slowly lower your heels back down.
Repeat this 10 times.
2. Toe Raises
Start seated with your feet flat on the floor. Rest your hands on your lap or the sides of your chair.
Lift your toes on both feet, keeping the heel of the foot planted firmly on the ground.
Hold for 3 to 5 seconds at the top.
Slowly lower your toes.
Repeat 10 times.
3. Heel-Toe Lift
4. Heel Dig
Move one foot out to place the heel on the floor, keeping the other foot planted on the ground.
As the heel is placed on the ground, try to pull your toe towards your shin.
Repeat 10 times on each leg.
5. Double Leg-Raise
Sit upright with both feet firmly planted on the floor at a 90° angle.
Gradually raise both legs until they're about a foot off the floor.
Lower them slowly and repeat.
Repeat 10 times.
6. Ankle Rolls
Roll your foot around with the toes up to move the ankle joint
Switching the direction that you roll periodically.
Do this for 45 seconds.
Repeat on your other foot.
7. Forward Shoulder Presses
Sit tall in a sturdy chair, your feet flat on the ground about shoulder-distance apart.
Press your arms straight in front of you, extending your elbows.
Push your shoulder blades back, maintaining the extension of your arms.
Carefully lower your arms back to the starting position.
Complete 10 to 12 repetitions.
8. Seated Single-Leg Lift
Sit upright with one knee bent and one extended.
Flex the foot of your extended leg to a 90-degree angle and gradually raise that leg until it’s about a foot off the floor.
Lower it slowly
Repeat movement 10 times
Switch legs and repeat reps on opposite side.
9. Hamstring Stretch
Move to the front edge of your seat. Place one foot forward, stretching your leg out. Your other foot should remain flat on the ground with your knee bent.
With your spine straight and hands resting on the chair, move your body towards the extended foot, feeling your spine elongate and the stretch extend through the back of your leg.
Hold the stretch for 20 to 30 seconds as you inhale and exhale.
Slowly come back up and repeat 5 times.
Switch legs and repeat on the other side.
Conclusion
Keep up with these 9 chair workouts and you'll notice the pain begin to fade away! We know that getting started on your fitness journey can be tough, which is why we're here to help. Mighty Health is designed for people over 50 to become healthier. Mighty Health App (iOS and Android) connects you with a health professional who will help create a personalized workout plan tailored to your needs. With a low-impact exercise routine, you can decrease your pain, staying energetic and healthy.
