21 Best Chair Exercises for Seniors

chair exercises for seniors

Free download: Top 10 Natural & Easy Remedies for Joint Pain from Home. Learn these helpful remedies. 

Estimated Reading Time: 9 minutes read

Hey there, Let’s talk about chair exercises – the easy, fun way to stay fit and healthy, no matter how old we are!

Do you know how sometimes it’s tough to exercise when we’re not feeling as spry as we used to be? That’s where chair exercises come in! We can do these exercises while sitting in a chair, which is perfect for those of us with mobility issues. And guess what? We can even do them at home or in a senior care facility. How cool is that?

But why should we bother with chair exercises? Well, they can help us in so many ways. They can improve our heart health, strength, flexibility, balance, mobility, joint pain, posture, and breathing. Plus, they can even help us feel less stressed and anxious. It’s a win-win situation!

Before we get started, there are a few things we need to keep in mind. Firstly, we need to check with our healthcare provider to ensure that chair exercises are safe. If we have certain medical conditions, like heart disease, diabetes, arthritis, or osteoporosis, we might need to modify the exercises. And of course, we should wear comfy clothes and shoes and use a sturdy chair.

Now, let’s get moving with these 21 amazing chair exercises! We’ll improve our health, feel awesome, and have fun while at it.

Level 1: Exercises That Can Be Done While Sitting In A Chair

1. Shoulder Rolls

shoulder rolls 1
shoulder rolls 2
shoulder rolls 3
  • Stand with your feet hip-width apart and both arms by your sides.
  • Slowly roll your shoulders forward in a circular motion, then backward, and keep your core tight
  • Repeat for 10-15 reps in each direction.

2. Internal/External Shoulder Rotations

Internal/External Shoulder Rotations
 Internal/External Shoulder Rotations
  • Bend your elbows to 90 degrees so that your palms face up before you.
  • Keep your elbows in contact with the sides of your body while rotating your arms outwards and then inwards again. Allow the shoulder to move as much as possible without reproducing pain.
  • Hold that position for 3 seconds and then return to neutral.
  • Repeat 3 times.

3. Overhead Arm Raises

Overhead Arm Raises 1
Overhead Arm Raises 2
  • With feet flat on the floor and the back straight, slowly raise your arms overhead. 
  • Pause slightly when your biceps are by your ears, then lower your back to the starting position. 
  • Keep your belly button pulled in towards your spine through the entire movement. 
  • Repeat for a total of 10 reps.

4. Scapular Retraction

Scapular Retraction
Scapular Retraction step 2
  • Try to sit as straight as possible in a sitting or standing position. Aim to position the head in as much of a forward and neutral position as possible.
  • Gently pull the shoulders back and squeeze the shoulder blades together.
  • Hold for 5 seconds, then relax.
  • Repeat 10-15 repetitions for 2-3 sets.

5. Pelvic Tilt

Pelvic Tilt step 1
Pelvic Tilt step 2
  • Sit upright in a chair with your shoulders relaxed. Take a deep inhale and expand your belly.
  • As you exhale, contract your abdominal muscles by pulling your belly button in towards your spine and flattening your low back against the chair.
  • Hold this position for 5 seconds and then slowly relax. Repeat 10 times. 

6. Inner Thigh Squeeze

Seated Pillow Squeeze
  • Sit on the edge of a chair.
  • Keep a tall, upright posture. Roll up a bath towel and place it between your knees.
  • Squeeze the towel with both legs for 5 seconds.
  • Relax just enough to remove tension in your muscles but keep the towel in place.
  • Repeat the squeezing for a total of 10 repetitions.

7. Knee Lifts

Knee Lifts step 1
Knee Lifts step 2
  • Sit at the edge of a chair. Hold the sides of the chair for support if needed.
  • Lift your right knee towards your chest slowly and with control.
  • Return your right foot to the starting position.
  • Lift your left knee towards your chest slowly and with control.
  • Return your left foot to the starting position.
  • Alternate between legs.
  • Keep your back straight and avoid leaning back to gain height.
  • Repeat the exercise for a total of 10 repetitions.

8. Seated Leg Lifts

Seated leg lifts 1
Seated leg lifts 2
  • Sit up straight in a chair with your feet flat on the floor.
  • Place your hands on the sides of the chair for support.
  • Lift one leg straight out in front of you, keeping your knee straight.
  • Hold for a few seconds, then slowly lower your leg back down.
  • Repeat the same motion with the other leg.
  • Alternate between legs for a total of 10-15 repetitions per leg.
  • Keep your back straight and avoid leaning back to gain height.

9. Seated Leg Curl

Seated Leg Curl
  • Sit down in a chair with a neutral spine.
  • Line up your heels, so they’re against the front legs of the chair.
  • Push your heels into the legs of the chair simultaneously at 70-80% of your maximal exertion.
  • Your back can be resting against the back of the chair or off a bit.
  • You should feel the tightness in the hamstrings (back of the upper leg).
  • Squeeze for 10 seconds.
  • Rest for a moment. Repeat for a total of three sets.

10. Hamstring Stretch

seated ham string stretch step 1
seated ham string stretch step 2
  • Seated in a chair, place the leg to be stretched extended in front of you (the knee should be straight).
  • Keeping a straight back, bend forward via hinging at the hips.
  • Once you feel a tolerable stretch behind the back of the leg, hold for at least 30 seconds or up to 1 minute.
  • Repeat the stretch on the opposite leg.
  • Perform the stretch twice per leg.

11. Seated Glute Stretch

Seated Glute Stretch 1
Seated Glute Stretch 2
  • Sit on a chair, cross one foot over the opposite knee, and keep your back straight.
  • Lean forward until you feel a stretch in your glutes (buttocks).
  • Hold the stretch for 30 seconds.
  • Repeat the stretch for a total of three sets on both sides.
  • Ensure that you do not feel any pain or discomfort during the stretch.

Note: If you have any hip or knee problems or experience any pain during the stretch, stop immediately and consult a medical professional.

Level 2: Exercises That Involve Standing With The Support Of A Chair

12. Mini Lunge

Mini Lunge 1
Mini Lunge 2
  • From a standing position, step back with your right leg and slowly lower your back knee a few inches. 
  • Raise your back knee up by straightening your front leg, then return to the starting position. 
  • Repeat 5 times with each leg.

13. Sit to Stand

sit to stand step 1
sit to stand step 2
sit to stand step 3
  • Start by sitting on the edge of a chair or bed. Bring your feet in so that your heels are under your knees.
  • Press the floor away, using your arms to help guide (but not push) your way up if needed. 
  • Repeat 10 times. 

14. Single Leg Balance

Single Leg Balance step 1
Single Leg Balance step 2
  • Starting position: Standing in front of a sturdy surface, such as your countertop.
  • Shift all of your weight onto the injured leg (avoid locking into the knee joint), picking the opposite foot up off the floor.
  • Practice balancing for 30 seconds (you can use the counter for balance assist as needed).
  • Return to your starting position to take a break.
  • Repeat 1-2 more times.

15. Heel Raises

Heel Raises
  • Place the feet shoulder-width apart and stand with the legs straight.
  • Lift both heels off of the floor at the same time, then slowly lower your heels down to the floor.
  • Repeat 10-15 repetitions for 2-3 sets, as tolerated.

16. Standing Hamstring Curls

  • You can use 2-3 lb. ankle weights or tie a resistance band around the ankles.
  • Stand in front of a sturdy surface, such as a countertop.
  • Bend one knee, allowing the foot to kick up towards the bottom.
  • Make sure the thighs remain close together.
  • Return to your starting position. Repeat 10-15x for 2-3 sets.
  • Practice on both legs.
Standing Hamstring Curls

17. Standing Hip Lifts

Standing Hip Lifts step 1
Standing Hip Lifts 2
  • Stand tall with one hand placed on a bed or chair. 
  • Balance on your left leg, keeping a soft bend in your knee to keep from locking out.
  • Leading with your heel, lift your right leg out to the side. Be sure not to lean to the left. 
  • Repeat 5 times per leg.

18. Standing Hip Extension

Standing Hip Extension step 1
Standing Hip Extension step 2
  • Stand tall with your hands placed on a steady surface. You can use a counter, sink, or chair (no chairs with wheels) to hold on to for balance. 
  • Shift your weight onto your left leg, keeping a soft bend in your left knee to keep it from locking out.
  • Then, keeping your toes pointed forward and your right leg straight, lift your right leg back a few inches, then lower back down.

19. Standing Marches

Standing Marches step 1
Standing Marches step 2
  • Feel free to march standing or sitting. Lift one knee up at a time, alternating sides for 10-15x.
  • When you do start walking, focus on landing softly with each stride.
  • Don’t feel like you need to begin a walking workout with brisk walking. Start at a slower pace initially. Once you’ve been able to determine how your body responds to this initial slower pace, and it doesn’t cause more pain, you can gradually begin to walk faster but still keep a comfortable pace.

20. Standing Hip Flexion

Standing Hip Flexion step 1
Standing Hip Flexion step 2
  • Stand tall with your hands placed on a steady surface. You can use a counter, sink, or chair (no chairs with wheels) to hold on to for balance. 
  • Shift your weight into your left leg, keeping a slight bent on your left knee to keep it from locking out.
  • Keeping your right leg straight, lift your leg up with your toes pointed up to the ceiling, then slowly lower back down.

Tip: Work on engaging your core as you lift your leg. You want your trunk to stay still while the leg lifts rather than hunching forward.

21. Standing Quad Stretch

Standing Quad Stretch step 1
Standing Quad Stretch step 2
  • Stand tall with your hands placed on a steady surface. You can use a counter, sink, or chair (no chairs with wheels) to hold on to for balance.
  • Bend your knee and hold onto the top of your foot.
  • Hold for 30 seconds, focusing on keeping your knees lined up.

Conclusion

That’s a wrap, folks! Chair exercises are awesome for anyone who wants to stay active and healthy, no matter how old they are. And with these exercises, you can improve your heart health, strength, flexibility, and mobility – which is pretty cool.

But, before you start any new exercise routine, make sure to talk to your healthcare provider. They’ll let you know if chair exercises are safe for you and can even give you some tips on modifying the exercises if needed.

So, get ready to rock those chair exercises and feel amazing! Your body will thank you for it.

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

FeelGoodLife.com

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Articles