These gentle sitting exercises will help improve your mobility and prevent falls, and can even be done at home.
Don’t worry if you’ve not done much for a while – these seated exercises are gentle and easy to follow.
For these exercises, choose a solid, stable chair that doesn’t 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 gradually increase the repetitions of each exercise over time.
Try to do these exercises at least twice a week and combine them with the other routines in this series:
Chest stretch
This stretch is good for posture.
A. Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend your arms out to the side.
B. Gently push your chest forward and up until you feel a stretch across your chest.
Hold for 5 to 10 seconds and repeat 5 times.
Upper-body twist
This stretch will develop and maintain flexibility in the upper back.
A. Sit upright with your feet flat on the floor, cross your arms and reach for your shoulders.
B. Without moving your hips, turn your upper body to the left as far as is comfortable. Hold for 5 seconds.
C. Repeat on the right side.
Do 5 times on each side.
Hip marching
This exercise will strengthen hips and thighs, and improve flexibility.
A. Sit upright and do not lean on the back of the chair. Hold on to the sides of the chair.
B. Lift your left leg with your knee bent as far as is comfortable. Place your foot down with control.
C. Repeat with the opposite leg.
Do 5 lifts with each leg.
