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5 Chair Exercises & Stretches
18 June 2020

5 Chair Exercises & Stretches

These days many of us find ourselves confined to a chair for extended periods of time, whether you are over the age of 65 and find it hard get up out of your chair or if you spend eight hours a day at your office desk, this doesn't mean that you can't exercise throughout the day as you are in a seated position.

We've got a handy list of five exercises that you can easily add to your daily routine that will help improve your posture. Grab yourself a chair, and let's get started.

Leg Raises

1. Start by sitting at the edge of the chair.

2. Keep your back straight and stick your chest out.

3. Place both of your hands at the sides of the chair and grip the seat to keep stable.

4. Place both feet out in front of your body and point your toes to the ceiling.

5. Lift one of your legs to the highest point possible. Your other leg will stay in the starting position.

6. Slowly lower your leg to starting position then repeat with the opposite leg. 

7. Repeat five times for each leg.

Seated Calf Raises

1. Start by sitting in chair with your hips as far back as possible. Make sure that your back is up against the backrest of the chair.

2. Keep your back straight and stick your chest out.

3. Place both of your hands at the sides of the chair and grip the seat to keep stable.

4. Ensure that your legs are at a 90-degree angle with the chair. Both of your feet should be flat on the floor.

5. Slowly, extend your heels of your feet upward, whilst pushing your toes on the ground and lifting your heels in the air.

7. Place both of your feet back to the starting position.

8. Repeat this movement for 20 reps and you should feel your calves being worked out.

Neck Turns

1. Start by sitting in your chair with your hips as far back as possible. Keep your back upright and spine straight with both of your feet flat on the floor.

2. Stay steady in this position and begin to rotate your head left or right until you feel a gentle stretch. Remain in this position for 15-20 seconds.

3. Now rotate in the opposite direction.

4. Repeat this stretch in both directions 3-5 times.

Seated Hip Stretch

1. Start by sitting in your chair with your hips as far back as possible. Keep your back upright and spine straight with both of your feet flat on the floor.

2. Once seated begin to cross one leg on top of the other, if you look down this should create a triangle between your legs.

3. Slowly bend your upper body forward, whilst keeping your spine straight. Stop when you are feeling resistance in either your hips or glutes.

4. Hold this stretch for 10-20 seconds then swap legs.

5. Repeat 3-5 times.

Modified Squats

1. Start by positioning your chair in front of your body, facing toward the back of the chair take one step away from the chair.

2. Center your body so it aligns with the middle of your chair. Place both hands out in front of your body.

3. Position your feet at roughly hip width apart.

4. Point your toes forward away from the center of your body.

5. Begin to bend both knees and loosen your hips, moving your buttocks toward the floor. 

6. Once you reach the bottom of your squat position, push your body back up to a standing position.

There you have it, five simple stretches and exercises that can be done with just a chair. Add these to your daily routine, and over time you will see an improvement in your posture.