Published:
March 14, 2022
People who face physical mobility challenges due to age, injury, obesity or a chronic condition, can begin a slippery slope of inactivity that translates into more pain and stiffness. When you experience pain and stiffness when you move, you are naturally less likely to feel motivated or comfortable exercising. But there’s good news! There are safe exercises you can do while sitting.
Get Moving Safely
The exercises below can help keep your joints moving to maintain both strength and range of motion throughout your body. No matter what your current level of activity, moving—even with seated exercises—can help decrease pain and stiffness and boost your mood and energy.
Tip: Make exercise a social activity for more accountability and fun!
Sit to Stand
Before we begin, it’s important to follow these steps to move safely in and out of a chair.
- Scoot to the edge of the chair. Place both feet firmly on the floor. Lean forward, bringing your nose over your toes, and push up through the armrests.
- Be sure your chair is against the back of your legs and hold onto the armrests to sit down slowly.
Safe Seated Exercises
Start by doing
10 repetitions of each exercise below and try to work up to 20 reps, 1 time a day, 5 days a week.
Marching
Sitting upright in a chair with your feet flat on the floor and your knees bent, lift one knee up toward the ceiling and then lower it back to the ground. Repeat with the other leg. Continue this movement alternating between each leg. Make sure your back is staying straight and not arching back.
Heel raises
Sitting upright in a chair with your feet flat on the floor about shoulder width apart, slowly bring both heels up off the floor and then slowly lower them back down. Keep the balls of your feet in contact with the floor the entire time.
Toe raises
Begin by sitting upright in a chair with your feet flat on the floor about shoulder width apart. Slowly bring the toes up off the floor rocking back on your heels. Then slowly lower your toes back down to the floor. Keep your heels in contact with the floor the entire time.
Knee extension
Sitting upright in a chair with your feet flat on the floor and knees bent, extend one knee straight out in front, bringing your foot off the floor and holding your knee straight. Then slowly lower your foot back down to the floor bending the knee back to the starting position. Make sure your back stays straight during the exercise.
Shoulder flexion
Sitting up straight in a chair, with your thumbs pointing up and your elbows straight, raise your arms straight forward, then directly overhead, and then back down. Maintain an upright posture and keep your shoulders relaxed.
Shoulder blade squeezes
Sitting up straight, gently squeeze your shoulder blades together. Then relax and repeat. Keep good upright posture throughout exercise.
Bicep curls
Sitting upright, turn your palms facing forward. Slowly bend your elbows, bringing your hands toward your shoulders. Then lower them back down and repeat. Make sure to keep your palms facing forward and maintain good upright posture, keeping shoulders relaxed. Note: It is not necessary to use weights, but if it feels easy you may hold cans of soup or 2-3-pound weights to start out.
