22 Best Chair Exercises - Physical Therapy

Chair exercises allow you to use your lower body while seated or supported, making them a perfect choice for anyone recovering from injuries or with balance or difficulties with mobility.

Introduction:

While everyone can use a chair, those who require support getting on and off the ground are usually the most suitable candidates. If we want to be fit, we need to learn to trust our bodies, and using a chair or other safety zone can help us develop that confidence.

But there are other things you can do besides just strengthening your legs. In addition to the basic core muscles that help with stabilization, you can also use your arms, shoulders, and chest. A chair is also a great partner for seated stretches and Pilates chair exercises. So whether you are sitting on a chair or are merely holding onto one for support, you may find considerable benefit from these exercises.

This is particularly valid for learners who, through exercise, develop a sense of confidence in their bodies and may require protection. Chair exercises also provide you the opportunity to focus on the movements themselves instead of your balance. This can help beginners as well as advanced exercisers learn progressions.

Can chair exercises be that effective?

When done properly, chair workouts can help you train every muscle and be highly beneficial. An effective chair workout can be achieved by using basic math: As much as possible, include workouts that target your entire body while protecting your ability to sit (if needed) or use a chair for balance or as part of your workout.

They all function in the same way as techniques you are already familiar with, which is one of the reasons they are all so successful. For example, place your hands palm up on the seat and perform a plank or push-up. You are still carrying out the same fundamental activity even if the chair moves your body to release part of the weight.

Using a chair changes the angle at which you perform the exercise and how you finish it, but it doesn’t change the activity’s objective. That means you can still work your entire core doing a plank from a chair, but you can also work your shoulders, triceps, and chest muscles doing a push-up from a chair. So, chair workouts might help provide you with the desired core strength training.

The advantages of chair exercises:

In addition to being easily accessible and practical, chair workouts offer the following benefits.

Improves spinal alignment and posture.
Increases blood flow.
Gives a low-impact workout
Lowers stress and improves mental health
Improvements in muscular tone and strength
Improves the range of motion, increases heart rate, and offers cardiovascular exercise.
Improve coordination and balance
Makes working out more enjoyable and varied.

Before beginning an exercise program, the following safety measures should be taken into consideration:

Consider a few safety precautions and maximize the benefits before beginning any fitness program. To find out which exercises work best for your particular issue, communicate with your doctor or physical therapist.

It’s essential to listen to your body’s needs and avoid pushing yourself when it hurts. Some pain is a common side effect of exercise, but chronic or intense pain may indicate overexertion. Start with low-impact exercises and work your way up to more intense ones until you can tolerate additional pain.

To prevent repeated injuries, it’s necessary to maintain good form and posture. See a doctor if you have any questions about how to begin exercising safely. Before beginning any exercise, warm up your muscles and joints to prepare them for the work.

Best chair exercises:

Chair squats

Get ready to do chair squats to build up and improve your lower body. In addition to strengthening your quads, hamstrings, and glutes, this exercise improves your stability and balance.

Make sure the chair you’re sitting on is stable and won’t move by sitting on its edge.
Step with your feet hip-width apart.
Pushing through your heels, stand up.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise 3 to 8 times.

Seated leg extensions

These leg extensions will show your legs even more attention. You may perform these straight from your chair and they’ll work your quads.

Position yourself on a chair’s edge, keeping your feet flat on the ground and your back straight.
Extend a single leg straight out.
Hold this position for a few seconds.
Then bring it back down.
Then return to your neutral position.
Then relax.
Repeat this exercise 3 to 8 times.

Seated march

Try the seated march at home to increase your cardiovascular endurance. This easy-to-do exercise works your legs and core while raising your heart rate.

Place your feet flat on the floor and sit straight in your chair.
Raise one knee to your chest.
Hold this position for a few seconds.
Then bring it back down.
Then return to your neutral position.
Then relax.
Repeat this exercise 3 to 8 times.

Sit-to-stands

Now is the time to break free from the limitations of your chair using sit-to-stands. Your buttocks and your mood will be lifted as you tone that activate your leg muscles.

Sit near the front end of a strong chair that does not have armrests.
Bend your knees while keeping your feet level on the floor, shoulder-width apart, below your hips.
Gently press your hands against the sides of the seat.
Keep your neck and back straight as you elevate your chest slightly forward.
Breathe in slowly.
Bending forward slightly will help you shift your weight to the front of your feet.
Breathe out gently as you stand up.
Try to keep your hands free of any weight.
Breathe deeply in and out while remaining straight.
Breathe in as you sit down gradually.
Tighten your core and abdominal muscles to help you control your lowering as much as possible.
Return to your beginning posture and sit down slowly.
Instead of just falling back into the seat, it is better to return to the chair gradually.
Breathe out gradually.
Then relax.
Repeat this exercise 3 to 8 times.

Heel slides

Not only are these slides great for moving floors, but they may also help you achieve more flexibility and well-defined legs from the comfort of your reclining seat.

Imagine yourself sliding around the floor gracefully while you sit upright in your chair.
Keeping your toes on the ground, slide one heel forward.
Hold this position for a few seconds.
Then move it back.
Then return to your neutral position.
Then relax.
Repeat this exercise 3 to 8 times.

Seated calf raises

An efficient lower-body workout that targets strengthening and toning the calf muscles is the seated calf raise. Targeting the soleus muscle, which is essential for everyday movements like walking and standing, makes this workout especially advantageous.

With your feet hip-width apart, take a comfortable seat in your chair.
Move your feet so that your heels are in front of your knees.
Raise your heels off the ground and push up on your toes from this position.
Hold this position for a few seconds.
Return your heels to the ground gently.
Then relax.
Repeat this exercise 3 to 8 times.
To maximize the activation of your muscles, move slowly and carefully.

Seated-spine-twist

Seated-spine-twist adds an exciting twist to your chair workout! This workout strengthens the muscles in your abdomen and increases flexibility and balance by twisting and turning.

Place your left side close to the back of the chair as you sit sideways at its edge.
Make sure your knees are exactly above your ankles and your feet are parallel to each other. (Using a chair helps in twisting so that your spine stays straight.)
Toward your buttocks, extend toward the back of your waist.
Raise your body to an upright position such that your head is directly over your spinal column as you settle into the chair.
Release your shoulder blades from your back by exhaling.
Raise your head so that the top of it faces the ceiling.
As you inhale, raise the sides of your abdomen.
Take a breath out and move your belly to your spine.
Bring your hands on the back of the chair as you turn to face left.
Make sure you haven’t stiffened your shoulders.
Reach your spine with the base of your left shoulder blade.
Release the right shoulder blade from the vertebrae.
After completing the maximum amount of rotation in your mind, turn your head to the right and extend your left shoulder in the direction of your left shoulder.
Take one more slight turn, and then raise your head and look over your left shoulder once more.
Continue the twisting motion, carefully and rhythmically switching sides.
Then relax.
Repeat this exercise 3 to 8 times.

Seated shoulder press

You can test the limits of your shoulder strength by performing seated shoulder pushes. This workout will help you build strong, turned shoulders by activating your deltoid muscles.

Sit upright, with your feet flat on the ground, and maintain a straight back.
With your palms facing forward, hold a pair of low-weight dumbbells or other suitable weights at shoulder height.
While completely extending your arms without locking your elbows, lift the weights upward directly.
Hold this position for a few seconds.
Return the weights to shoulder height gradually.
Then relax.
Repeat this exercise 3 to 8 times.

Seated front shoulder raises

Seated front shoulder raises, target the front of your shoulders, strengthen your upper body, and help you develop a wonderfully contoured body.

Sit up straight in your chair, keeping your back straight and using your core.
Your arms should be by your sides while you hold a pair of dumbbells or other right weights in your hands.
The weights should be raised in front of you to shoulder height while you maintain a straight arm position.
Hold this position for a few seconds.
Return to your starting posture with the weights slowly lowered.
Then relax.
Repeat this exercise 3 to 8 times.

Modified push-ups

Modified push-ups are a great way of including the traditional push-ups into your chair workout program. This chair-friendly version of the well-known bodyweight workout targets your triceps, shoulders, and chest.

Your hands should be slightly wider than your shoulder as you face your chair and place them there.
Make a straight line with your feet behind you, and extend your head toward your heels.
Maintaining a straight body bowed elbows, and chest lowered toward the chair.
Hold this position for a few seconds.
Push through your palms and stretch your arms to get back to the starting posture.
Then relax.
Repeat this exercise 3 to 8 times.

Modified push-ups in chair — Modified push-ups in a chair

Seated backend

With sitting backbends, you may strengthen your back muscles and explore your spine’s amazing range of motion. This exercise may help reduce the pain or tightness in your lower back.

Taking an upright position in your chair, place your hands on your thighs and your feet firmly on the floor.
Breathe deeply, extending your back and contracting your abdominal muscles.
With your head forward and your chest up, start to softly lean back as you release the breath.
Maintain your backward bend, supporting your lower back and letting your upper back rise naturally.
When your back starts to feel stretched, stop, being careful not to strain or overextend yourself.
Hold this position for a few seconds.
Take another breath, focusing on keeping your posture open and your chest expanding.
Then relax.
Repeat this exercise 3 to 8 times.

Incline Mountain Climbers

Take a plank position, with your hands shoulder-width apart, your back flat, your head aligned, and your abs locked in.
It would help if you lay your palms on the chair’s seat.
Raise your right knee as closely to your chest as you are capable.
Make a leg switch by pulling your left knee in and bringing your right knee back.
That amounts to one repetition.
Run your knees in and out as quickly and as far as you can while maintaining your hips down.
Then relax.
Repeat this exercise 3 to 8 times.

Chair Leg Lift

Place your feet together and stand behind the chair, grasping its back with one or both hands.
Stretch your right leg as far behind you as you can without allowing your hips to lean too much forward or arch your back.
Once you reach the highest point of the action, Hold this position for a few seconds.
Then go down your leg back to the ground.
Then relax.
Repeat this exercise 3 to 8 times.

Bulgarian Split Squat

One of the best exercises to improve balance, coordination, and stability is the Bulgarian split squat. Your foot must be extended during the entire exercise, and you must maintain proper form while engaging your core.”

Holding one weight in each hand, begin by standing two feet in front of a step.
Lift your left leg and plant your left foot on the step.
As you lower your body as much as possible, bending your knees till the knee is just above the floor, maintain an upright posture with your shoulders and chest.
Hold this position for a few seconds.
Then, to get back to where you started, push through your right heel.
Then relax.
Repeat this exercise 3 to 8 times.

Seated Biceps Curl

Place your feet level on the floor, hip-width apart, and sit tall and straight.
Hold a dumbbell at your sides with your palms pointing inward in each hand.
Bend the dumbbells slowly in the direction of your shoulders while turning your palms to face you.
Throughout the exercise, you should only gently rotate your elbows as you rotate your hands’ palms.
Hold this position for a few seconds.
Return the dumbbells to their initial position by lowering them.
Then relax.
Repeat this exercise 3 to 8 times.

Seated Bent Over Row

Place your feet level on the floor, hip-width apart, and sit tall and straight.
Dumbbells should be held in each hand, palms facing each other.
As much as possible, keep your back parallel to the ground by hinging forward at the hips.
Holding the dumbbells close to your ankles, extend your arms toward the ground without touching the ground.
To squeeze your shoulder blades together, pull the dumbbells toward the sides of your rib cage.
Maintain neck alignment with back posture and avoid arching your back.
Hold this position for a few seconds.
Slowly move the dumbbells back to their initial position.
Then relax.
Repeat this exercise 3 to 8 times.

Chair dips

By using your body weight as resistance, dips on the edge of a chair allow you to target your triceps. Done correctly, however, they may work your arms.

Put your palms on either side of your hips while seated on the seat’s edge.
Put your weight on your palms to elevate your butt off the chair’s seat and forward.
Bend your knees, lowering your upper body to make 90-degree angles with your arms.
Hold this position for a few seconds.
Extend your arms and continue.
Then relax.
Repeat this exercise 3 to 8 times.
Stretch your legs to make it more challenging.

Seated jumping jacks

Jump jacks while seated to turn into a full-body aerobic exercise. This traditional workout improves heart and bone health as well as potential mobility and coordination benefits.

Begin by taking a comfortable seat in the chair.
With your feet together and your arms by your sides, maintain a straight back.
To activate your core, push your belly button close to your spine.
As you spread your legs about shoulder-width apart, raise your arms above your head.
Step your feet together and bring your arms to your sides to go back to the beginning posture.
Then relax.
Repeat this exercise 3 to 8 times.

Standing leg curls

Using the chair’s back as support, take an upright position behind the solid chair.
Put your weight on your left leg and contract your core.
Your right knee should be bent, and your heel should be as close to your butt as possible.
Maintain a straight hip line and a small bend in your standing leg.
Hold this position for a few seconds.
Afterward, lower your leg down to the initial position.
Then relax.
Repeat this exercise 3 to 8 times.

Chair-assisted reverse lunge

Place yourself behind the chair with your back to it.
Step your feet shoulder-width apart and point your toes forward.
Pull back your shoulders, lengthen your neck and spine, and stand tall with your chin pushed behind your chest.
For support, place your hands on the back of the chair.
Lift your right foot off the ground, stretch your hips, and bring your toe back until it touches the ground.
After bending the left knee to a maximum of 90 degrees, take a comfortable lunge position.
Hold this position for a few seconds.
Press through the heel with the left leg to straighten the knee and return to the starting position.
Then relax.
Repeat this exercise 3 to 8 times.

Seated cat to cow

Place your hands on your knees while sitting with your feet shoulder-width apart and your toes pointed forward.
Squeeze and retract your shoulder blades while extending your spine with just your upper body and pressing your chest toward the ceiling. (cow)
Roll your shoulders and back slowly (Cat).
Then return to your neutral position.
Then relax.
Repeat this exercise 3 to 8 times.

Seated triceps kickbacks

Taking a dumbbell in each hand, sit up straight in your chair.
Bend forward with your upper body at a 45-degree angle to your thighs, keeping your spine long and neutral.
Pull your elbows back behind your back at a 45-degree angle.
Extend your elbows fully and push the dumbbells behind your back.
Hold this position for a few seconds.
Your upper arm and upper body should stay neutral.
Then return to your neutral position.
Then relax.
Repeat this exercise 3 to 8 times.

Seated tricep kickbacks in chair — Seated tricep kickbacks

Safety Factors to Remember:

Although a particular chair is unnecessary for chair exercises, it should be supportive. It is not advisable to use a chair with wheels or rollers that fold. For the majority of workouts, armless chairs are perfect. If you are sitting in a chair on a smooth surface, you may need to push it back against a wall to keep it from sliding.

When should you stop exercising?

Headache
If exercising hurts, you should stop
Fever
Joint pain

Summary

Chair workouts indicate that you don’t need any additional equipment to stay active, gain strength, and have fun. Your muscles get activated differently by each workout, which gives you a powerful, flexible feeling.

These workouts include things like shoulder presses to tone your deltoids and abdomen twists to engage your core. Having everyone able to participate is the finest part. However, because chair exercises may be done in a seated or standing position, they are available to people of all ages and fitness levels.

As you age, chair exercises can keep you independent and active. You may increase your workouts when you have a chair by your side as a useful fitness partner. Thus, pull up a chair, throw off the everyday routine, and transform boring times into productive chances for development, force, and a healthier, more enjoyable way of life.

FAQ

Are chair exercises effective?

Whether you perform chair exercises in a classroom, from the comfort of your home, or at your place of employment, they are an excellent low-impact way to add movement to your routine. Most people can burn between 120 and 250 calories in a 32-minute workout; you can burn more calories if you use resistance bands or weights.

Which style of chair is ideal for doing exercises with?

While there is no special chair needed for chair exercises, it should be supportive. It is not recommended to use a chair that folds up or has wheels or rollers. For most exercises, armless chairs are suitable. Your chair may need to be backed up against a wall if it is set up on a smooth surface to keep it from slipping.

What is the healthiest type of chair?

A desk chair that considers your health is a saddle stool. Because this kind of chair has a back, it promotes increased muscular activation. By pushing your pelvis forward, the saddle shape maintains the natural lumbar bending in your spine. The only ergonomic desk chairs that are designed to avoid bending down are saddle stools with wheels.

Can chair exercises help you lose weight?

An alternative method of strengthening specific body parts and improving physical fitness is through chair exercises. Those with mobility issues can benefit from them the most. It’s important to engage in regular physical activity to improve health.

Will doing an exercise in a chair help you gain muscle?

That means that while a plank from a chair will still work your entire core, a push-up from a chair will still work your shoulders, triceps, and chest muscles. Chair exercises can therefore be helpful if you’re looking for a workout that strengthens the core.

Do chair workouts help calorie burn?

The best way to include aerobic exercise into your routine is to do chair cardio exercises. These exercises speed up your metabolism, target your large muscle groups, and raise your heart rate. You can lose weight more quickly as a result of this increased efficiency in burning calories.

Is posture improved by a chair?

With the right chair, maintaining proper posture is simpler. Supportive, comfortable, flexible, and long-lasting chairs are the best ones for optimal posture. In your office chair, look for the following features: conforming to the natural curve of your spine, this backrest supports both your upper and lower back.

What does chair fitness mean?

In this kind of exercise, the person performs the exercise while seated in a desk chair, wheelchair, or other kind of chair. Exercise is made possible for those who struggle with balance or mobility, and it also relieves pressure on the lower body for those who experience pain.

Does chair exercise benefit older people?

For older persons who have difficulty balancing or have less mobility, a history of low blood pressure and/or feeling faint, are taking medication that causes dizziness, or are beginning from a lower starting point of endurance and power, chair exercises are a great option.

Do sitting exercises have benefits?

Though seated exercise is best suited for this particular group, it is also very helpful and flexible, helping many others, regardless of age or fitness level, to improve their strength, mobility, confidence, and fitness.

Normally, how do you sit in a chair?

Avoid lowering your legs under the chair; instead, keep your knees and feet wide apart and maintain good foot contact with the floor. With your knees much lower than your thighs and an open trunk-to-thigh angle, you should sit close to the front of the seat pan and raise your chair to a high position.

How should I sit at the office to improve my posture?

Do not lean forward and maintain a straight posture. As you reach the keyboard, keep your elbows by your sides and your forearms parallel or sliding downward. the shoulders should be relaxed. To remove the need for you to glance up or down, the top of your monitor or screen should be at eye level or slightly below.

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