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  • Writer's pictureThe Ideal Team

Seated Chair Exercise

Updated: Jan 27, 2023

As you gather during the holidays or when visiting elderly loved ones any time of year, keeping active is key to ensuring continued mobility and flexibility.

We have researched 5 exercises that could help you, a loved one, or a person in your care. These are low-impact seated chair exercises, however, always consult your doctor before adding any range of motion or exercise activities to your routine.

Overhead Bend & Reach

  1. Gently raise both arms above your head.

  2. Lower your right arm and lean to the right. Feel the stretch in your left side.

  3. Hold for at least 15 seconds.

  4. Return to your original position with your arms over your head.

  5. Drop your left arm and lean to the left.

  6. Repeat 2 to 4 times on each side.

Shoulder Blade Squeeze

  1. Lift your arms near the level of your shoulders with your elbows. pointed straight out to the side.

  2. Bring your elbows back while you squeeze your shoulder blades together. Don’t lift or shrug your shoulders as you are squeezing.

  3. Hold for 6 seconds.

  4. Repeat 8 to 12 times.

Knee Extension

  1. Straighten and lift one leg, and hold while you slowly count to 5. Be sure you don’t lock your knee.

  2. Slowly lower your leg back down.

  3. Repeat 8 to 12 times.

  4. Do the exercise with the other leg.

Neck Rotation

  1. Keeping your chin level, turn your head to the left, and hold for at least 15 seconds.

  2. Turn your head to the right and hold for at least 15 seconds.

  3. Repeat 2 to 4 times for each side.

Marching in Place

  1. Sit with your feet slightly apart, and keep your hands at the edge of your chair or on the armrests.

  2. March in place, lifting your knees, one at a time, high towards the ceiling. Remember to breathe normally.

  3. Keep marching in a smooth rhythm for 1 minute. Work up to marching 5 minutes or longer.

Servicing the Ottawa Community since 1998. We are now accepting clients in Smith Falls, Kemptville, Prescott, Brockville, through to Kingston, Ontario.

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