Chair Exercises

Chair Exercises.

This video shows how to do chair exercises that will increase your strength and help you move more easily.

If you have certain conditions, such as blood clots, broken bones, or weakened bones, or if you've recently had surgery on your spine, arms, or legs, you may need to modify or skip some of the exercises. Your healthcare provider will tell you which exercises you can do.

If you have any concerns, talk with your healthcare provider. You should also tell your healthcare provider if you have new or increased pain while you're doing these exercises. You should feel no more than slight strain as you do them. They shouldn't cause pain.

If you have chest pressure, dizziness, or shortness of breath, stop doing the exercises. Call 9-1-1 if your symptoms don't stop after you rest.

Try to do the exercises for 30 seconds each. It's okay if you need to stop before 30 seconds. Just be ready to start the next exercise on time. Remember, it's better to do a little exercise than none at all.

When you're ready to start, sit in a chair with armrests. Make sure your back is supported and your feet touch the floor. If they don't, place a pillow behind your back. Breathe in through your nose and out through your mouth while you're doing these exercises. Don't hold your breath. Count out loud to keep your breaths evenly paced.

Heel/Toe Raises.

You can do this exercise with both feet at the same time. Start with your feet flat on the floor. Point your toes up toward your nose while keeping your heels on the floor. Then point your toes down toward the floor and try to lift your heels off the floor. Repeat these movements for 30 seconds if you can. Then, rest for 30 seconds.

Seated Marches.

Start with your feet flat on the floor. Slowly raise one knee without leaning back, then lower your leg and place your foot back on the floor. Repeat with your other leg. Repeat these movements for 30 seconds if you can. If you find yourself leaning back, try holding onto the armrests. Then, rest for 30 seconds.

Alternating Knee Extension.

Start with your feet flat on the floor. Lift and straighten one leg as far as you can. Hold for one second. Then bend your knee and try to bring your heel as close to your chair as you can. Lower your leg and place your foot flat on the floor. Repeat with your other leg. Repeat these movements for 30 seconds if you can. Then, rest for 30 seconds.

Knee Abduction/Adduction.

Start with your feet flat on the floor. Place your hands on the inside of your knees. Gently push your knees inward as your hands apply counterpressure to keep them from moving. Count out loud for 3 seconds, then relax. Next, place your hands on the outside of your knees. Gently push your knees outward as your hands apply counterpressure to keep them from moving. Count out loud for 3 seconds, then relax. Repeat these movements for 30 seconds if you can. Then, rest for 30 seconds.

Buttock Squeezes.

Sit up straight in the chair with your feet flat on the floor and your arms on the armrests. Squeeze your buttocks tightly together. Count out loud for 3 seconds, then relax. Repeat this movement for 30 seconds if you can. Then, rest for 30 seconds.

W Exercise.

Sit comfortably with your back straight, shoulders back, and head facing forward. Form a W shape with your arms out to the sides and palms facing forward. Try to bring your hands up so they are level with your face.

If you can't raise your arms that high, bring them to the highest comfortable position or rest your elbows on the arms of the chair. Bring your elbows to your sides and gently squeeze your shoulder blades back and down, like you're squeezing a pencil between them. This should make your chest puff out.

Hold this position for 5 seconds as you breathe in through your nose and out through pursed lips, like you're blowing out candles. Then relax. Repeat this movement for 30 seconds if you can. Then, Rest for 30 seconds.

Overhead Chest Wall Stretch and 4-8-8 breathing.

Sit comfortably with your back straight, shoulders back, and head facing forward. Place your arms close to your sides.

Breathe in for 4 seconds as you raise your arms up over your head without leaning back. Hold your breath and keep your arms up for 8 seconds if you can. Then breathe out through pursed lips, like you're blowing out candles, for 8 seconds as you lower your arms, keeping them straight. Repeat this stretch 3 times if you can. Then, rest for 30 seconds.

If you have any questions, contact a member of your healthcare team directly. If you're a patient at MSK and need to reach your provider after 5 o'clock PM, during the weekend, or on a holiday, call 212-639-2000.