Gentle Chair Exercises for Strength & Mobility

Chair exercises are a safe and effective way to stay active — even if standing is difficult.

These movements can help:

✔ Improve strength
✔ Support balance
✔ Reduce stiffness
✔ Maintain independence
✔ Make daily activities easier

You only need a sturdy chair.

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Getting Started

• Sit in a firm chair (not on wheels)
• Keep your feet flat on the floor
• Sit upright with your back straight
• Move slowly and breathe normally

Start with 1 set and gradually build up to 2–3 sets.

Always consult with your healthcare provider first before starting any new exercises.

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Seated Sit-to-Stand

Helps with: Standing from chairs or getting out of bed

1. Sit near the edge of the chair
2. Lean slightly forward
3. Push through your feet to stand
4. Slowly sit back down

Repeat: 8–10 times

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Seated Arm Reach

Helps with: Shoulder mobility

1. Sit upright
2. Lift arms forward
3. Open arms out to the sides
4. Bring them back in

Repeat: 10–15 times

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Seated Leg Extension

Helps with: Walking strength

1. Sit upright
2. Straighten one leg
3. Hold for 2–3 seconds
4. Lower slowly

Repeat: 8–10 times each leg

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Seated Core Lift

Helps with: Balance and core strength

1. Sit tall
2. Place hands on chair
3. Gently press down to lift your body slightly
4. Hold briefly
5. Lower slowly

Repeat: 5–8 times

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Seated Knee Lift

Helps with: Hip strength

1. Sit upright
2. Lift one knee toward your chest
3. Lower slowly

Repeat: 8–10 times each leg

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Seated Side Bend

Helps with: Flexibility and posture

1. Sit upright
2. Reach one arm overhead
3. Gently lean to the side
4. Return to center

Repeat: 5–8 times each side

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Suggested Routine

Start with:

• 5–10 minutes
• 1 set of each exercise

Gradually increase to:

• 10–20 minutes
• 2–3 sets

Rest as needed.

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Stop and Rest If You Feel:

• Pain
• Dizziness
• Shortness of breath
• Chest discomfort
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

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Benefits Over Time

Regular chair exercises may help:

✔ Reduce fall risk
✔ Improve strength
✔ Increase confidence moving
✔ Support joint comfort

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any new exercise program, especially if you have chronic conditions, mobility limitations, heart or lung conditions, or a history of falls. Stop any exercise that causes pain, dizziness, or discomfort and seek medical guidance as needed. Call 911 if you are experiencing a medical emergency.