These gentle seated exercises can be done at home and will help improve your mobility and prevent falls.
If you have not exercised much for a while, these seated exercises are gentle and easy to follow. If you’re unsure if they suit you, check with a GP or a health professional involved with your care.
For these exercises, choose a solid, stable chair that does not have wheels.
You should be able to sit with your feet flat on the floor and knees bent at right angles. Avoid chairs with arms, as these will restrict your movement.
Wear loose, comfortable clothing and keep some water handy.
Build up slowly and aim to increase the repetitions of each exercise over time gradually.
Chest Stretch
The seated chest stretch is a great exercise for posture and upper body strength.
- Sit upright and away from the back of the chair. Take a breath and pull your shoulders back and down. Then extend your arms to the side.
- Gently pull your chest up and forward until you feel the stretch. Hold for between 5 and 10 seconds and then repeat 5 times.
The Upper Body Twist
This seated exercise helps improve and maintain flexibility in the upper back.
- Sit straight in the chair with feet flat on the floor. Cross your arms, placing your hands on your shoulders.
- Without moving your hips turn your body to the left as far as is comfortable and hold for 5 seconds. Then turn to the right and repeat both 5 times.
Hip Marching
This exercise will help strengthen hips and thighs while improving flexibility.
- Sit upright and away from the back of the chair. With both hands hold onto the sides of the chair.
- Lift your left leg up as far as is comfortable and then lower the foot to the floor with control. Repeat with the right leg and do 5 lifts with each leg.
Ankle Stretch
This simple stretch will help improve flexibility and can reduce the risk of blood clots.
- Sitting upright and holding onto the sides of the chair straighten your left leg with the foot clear of the floor.
- With the leg straight and raised flex your toes towards you and then away from you. Aim for 2 sets of five stretches with each foot.
Neck Rotations
This is a good exercise for improving neck mobility.
- Sit upright in your chair with your shoulders down. Look straight ahead.
- Slowly turn your head to the left as far as is comfortable and hold for 5 seconds. Return to the starting position and do the same on to the right side. Do the rotations 3 times on each side.
