Sitting Exercises

Seated Exercises for Better Mobility

These easy seated exercises can be done at home to help you move better and reduce the risk of falls. If you haven't exercised in a while, these gentle movements are a great place to start. If you’re unsure if these exercises are right for you, please talk to your doctor or a healthcare professional.

What You Need:

• A sturdy chair without wheels

• You should be able to sit with your feet flat on the floor and your knees bent at a right angle. Avoid chairs with arms since they can limit your movement.

• Wear comfortable, loose clothing and have some water nearby.

Exercise Tips:

• Start slowly and increase the number of times you do each exercise over time.

• Aim to do these exercises at least twice a week, and consider adding flexibility, balance, and strength exercises to your routine.

1. Chest Stretch

• Purpose: Helps improve posture.

• How to Do It:

  1. Sit up straight, away from the back of the chair. Pull your shoulders back and down.

  2. Extend your arms out to the sides.

  3. Gently push your chest forward and up until you feel a stretch.

  4. Hold for 5 to 10 seconds. Repeat 5 times.

2. Upper-Body Twist

• Purpose: Increases flexibility in the upper back.

• How to Do It:

  1. Sit up straight with your feet flat and cross your arms, holding your shoulders.

  2. Without moving your hips, twist your upper body to the left as far as comfortable. Hold for 5 seconds.

  3. Repeat on the right side.

  4. Do this 5 times on each side.

3. Hip Marching

• Purpose: Strengthens hips and thighs and improves flexibility.

• How to Do It:

  1. Sit up straight and hold onto the sides of the chair.

  2. Lift your left leg with a bent knee as high as comfortable, then place it down carefully.

  3. Repeat with your right leg.

  4. Do 5 lifts with each leg.

4. Ankle Stretch

• Purpose: Improves ankle flexibility and helps reduce the risk of blood clots.

• How to Do It:

  1. Sit up straight and hold the side of the chair. Straighten your left leg so your foot is off the floor.

  2. Point your toes away from you, then point them back towards you.

  3. Do 2 sets of 5 stretches with each foot.

5. Neck Rotation

• Purpose: Improves neck mobility and flexibility.

• How to Do It:

  1. Sit up straight with your shoulders relaxed. Look straight ahead.

  2. Slowly turn your head toward your left shoulder as far as comfortable. Hold for 5 seconds, then return to the starting position.

  3. Repeat on the right side.

  4. Do this 3 times on each side.

Enjoy your exercises and remember to listen to your body!