5 Seated Exercises To Help Keep You Active
Gentle physical activity is a key component to help improve mobility and prevent falls.
Take a look at these simple chair-based exercises that you can try at least twice a week to help improve muscle strength, balance and co-ordination.
If this is your first time carrying out physical activity for a while, please consult your GP before starting.
1. Chest Stretch
This chest stretch exercise works your upper torso and will help improve posture.
- Sit upright and slightly away from your chair.
- Pull your shoulders back and then down.
- Push your chest forwards and up until you feel a stretch across your chest.
- Hold for 5-10 seconds and repeat 5 times.
2. Upper Body Twist
In order to develop and maintain flexibility in your upper back, a simple upper body twist exercise can be incorporated into your exercise routine.
- With feet flat on the floor, sit upright then cross your arms and reach for your shoulders.
- Turn your upper body to the left as far as you can and hold for 5 seconds.
- Repeat this action 5 times then switch to move right.
3. Knee Extension
This exercise will help improve your knee range and motion.
- Straighten and lift your left leg.
- Hold this position for 5 seconds, then slowly lower your leg down.
- Repeat this exercise 5-8 times then switch to your right leg.
4. Hip Marching
Hip marching will strengthen your hip flexors and thigh muscles. Please ensure you carry this out with correct seated posture as it will also help you abdominal muscles.
- With your feet slightly apart, and placed firmly on the ground, lift your left knee as far as up as possible then place slowly down.
- Repeat with the right leg.
- Complete this exercise 5 times on each leg.
5. Neck Rotation
This exercise will help improve neck rotation and flexibility.
- Keeping your chin level, turn your head to the left, and hold for 15 seconds.
- Then, turn your head to the right for 15 seconds.
- Repeat this exercise 2-5 times.
