Chair Exercises?

Yes! There is an exercise god! Chair exercises!

You are able to exercise and warm up while you're sitting in a chair.

Chair exercises for seniors of all ages are slow movements you can do while you are sitting down.

They allow you to warm up and stretch your muscles safely.

These exercises in a chair are great especially when you have foot or other pains. Pains that can make it a little too challenging for you right now to do our regular Stretching Exercises standing up.

Posture is always important for chair exercises.

Sit in a good chair that will allow you to have proper posture. Sit up straight in the chair with your back against the chair and your feet comfortably flat on the floor

A simple way to warm up is to start with these ...

Upper Body Chair Exercises

Chair Exercises Arm Stretch Finger Interlace

  • Interlace your fingers, then straighten your arms out in front of you with palms facing out. Feel the stretch in arms and through upper part of back (shoulder blades).

    Hold for 20 seconds. Do at least twice.


Chair Exercises Palms Upward

  • Interlace fingers, then turn palms upward above your head as you straighten your arms. Think of elongating your arms as you feel a stretch through your arms and upper sides of rib cage. Hold only a stretch that feels good. Do three times.

    Hold for 10 seconds.


Chair Exercises Overhead Stretch Hold Outside Hand

  • With arms extended overhead, hold on to the outside of your left hand with right hand and pull your left arm to the side. Keep arms as straight as comfortably possible. This stretch the arm and side of body and shoulder.

    Hold for 15 seconds. Do both sides.


Chair Exercises Right Elbow Pull


  • Hold your right elbow with your left hand, then gently pull elbow behind head until an easy tension-stretch is felt in shoulder or back of upper arm (triceps).

    Hold an easy stretch for 30 seconds. Do Not Over-stretch.


Chair Exercises Fingers Behind Head
  • Fingers interlaced behind head. Elbows straight out to side. Upper body in good, aligned position. Pull shoulder blades back together to create a feeling of tension. Hold 8 to 10 seconds, then relax. Do several times. Good for tense or tight shoulders and upper.
Chair Exercises Arm Hold


  • Hold your right arm just above the elbow with your left hand. Now gently pull your elbow toward your left shoulder as you look over your right shoulder.

    Hold stretch for 10 seconds. Do both sides.


  • A stretch for the forearm: with the palm of your hand flat, thumb to the outside and fingers pointed backward, slowly lean arm forward to stretch forearm. Be sure to keep palms flat.

    Hold for 35 to 40 seconds. Do both sides.

    You can stretch both forearms at the same time if you wish.

    (The above excerpted from Vibrant Life, Sept-Oct 1992)


When You Do Your Chair Exercises Remember:

• Never force a stretch.

• Do these stretches slowly and carefully.

• You may feel some tension. This is normal, but you should not experience pain.

• Only hold a stretch that feels good.

Chair Exercises for the Lower Body

Lower Body Chair Exercise - Toe Point Out

  • While seated, slowly point your toes forward away from your body until you feel a slight tension. Hold 20 - 30 seconds.


Chair Exercise Toe Pull Back


  • While resting your heel on the floor, pull your feet and toes back toward your body.

    Hold for 20 - 30 seconds.


Lower Body Chair Exercise Rotate Foot


  • Slowly rotate your feet clockwise several times and then counterclockwise. You can trace the alphabet and numbers with your feet


Lower Body Chair Exercise  Leg Pull


  • Extend your leg and rest your foot on a towel. While you pull on the towel, push with your foot. (This one feels really good!)





Lower Body Chair Exercise Leg Extension Rotate

  • Extend your leg out in front of you off the ground and hold for about 20 to 30 seconds. Lower your leg sooner if it starts to quiver. ( This one is good for strengthening your leg muscles)


Lower Body Chair Exercise Leg Extension Rotate Leg Weight

  • As your leg gets stronger, you can add ankle weights if you are interested in strengthening your leg muscles further. You can do one leg at a time or hold both up together.


Medical Notice: It is not the intention of this article to provide specific medical advice, but to provide users with information to better understand their health and their diagnosed disorders. This article is presented for general information purposes only. Specific medical advice should be obtained with a thorough physical examination from your health care provider. consult with a qualified physician for diagnosis and for answers to your personal questions.

*excerpted from 'Exercises You Can Do While Sitting in a Chair'by Rachel Keller

Ready To Take Your Chair Exercises To The Next Level?

Chair Yoga Standing Excercise

This highly regarded DVD hosted by John Schlorholtz called Chair & Standing Routines, Ageless Yoga is really exceptional. John has been a principal yoga instructor at Harvard University Center for Wellness for over fifteen years.

Be sure to read the user comments at the bottom of the page after you click.



Prefer a book?

Many people really love Get Fit While You Sit: Easy Workouts for the Young at Heart by Charlotte Torkelson.




All Warmed Up?

Great! Aren't these chair exercises a great way to get the old bod ready for a bit of walking?

Time to head back to your Fitness Walking Program and carry on feeling great again!


Top Of Chair Exercises

Back to Foot Pain

Back To Let's Start Walking!



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Related Resources

Chair & Standing Routines: Ageless Yoga


Get Fit While You Sit:
Easy Workouts For The Young At Heart

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