Chair Exercises

Why Chair Exercises?

Chair exercises allow people with chronic pain, mobility limitations, or balance concerns to stay active and build strength safely. Sitting provides stability and reduces stress on painful joints. Chair-based workouts can include stretching, strengthening, and even cardiovascular exercise—all while seated.¹

Benefits²

Accessible for limited mobility
Reduces fall risk
Takes pressure off joints
Maintains fitness safely
Can be done anywhere
Adaptable to many ability levels

Getting Started

Use sturdy chair without wheels
Sit with feet flat on floor
Good posture (sit tall)
Clear space around you
Wear comfortable clothes

Upper Body Exercises³

Shoulder Rolls

Roll shoulders forward and back
Relieves tension

Overhead Reach

Raise arms overhead
Hold briefly, lower

Arm Circles

Extend arms to sides
Small circles forward and back

Bicep Curls

With light weights or cans
Curl toward shoulders

Lower Body Exercises

Seated Marching

Lift knees alternately
Can increase speed for cardio

Leg Extensions

Straighten one leg
Hold, lower slowly

Ankle Circles

Rotate ankles both directions
Good for circulation

Heel/Toe Raises

Lift heels, then toes
Strengthens lower legs

Core Exercises

Seated twists (gentle rotation)
Abdominal bracing
Pelvic tilts
Seated crunches

Stretches

Neck stretches (tilt side to side)
Chest opener
Seated forward bend
Seated figure-4 stretch
Wrist stretches

Chair Cardio

Seated jumping jacks (modified)
Fast marching
Punching motions
Can raise heart rate

Tips for Success

Start slowly
Breathe normally
Stop if pain increases
Progress gradually
Aim for consistency
Many YouTube videos available

References

Seguin R, Nelson ME. The benefits of strength training for older adults. Am J Prev Med. 2003;25(3 Suppl 2):141-149.
Rosie J, Taylor D. Sit-to-stand as home exercise for mobility-limited adults over 80 years of age. Aging Clin Exp Res. 2007;19(5):404-409.
Chan WN, Tsang WW. Effect of Tai Chi training on dual-tasking performance that involves stepping down among stroke survivors. Evid Based Complement Alternat Med. 2017;2017:8561402.