Erol Bay

Chair-based exercises to add to your daily wellness routine

These simple chair-based exercises are a great addition to your daily wellness routine. Choose a sturdy, stable chair for your workout and make sure you take a break if you need to.

Stretch & mobility movements

Shoulder stretch

Hold for 5 seconds

Cross your arms as if you are hugging yourself to reach your shoulder.

This exercise stretches your shoulders, which can become stiff if you have spent a lot of time sitting still.

Seated rotation

Hold for 5 seconds, twice each side

Sit upright and turn your upper body to each side.

Only turn as far as you can while staying comfortable.

Side bend

Hold for 5 seconds, twice each side

Sit upright.

Raise your arm above your head and lean over towards the opposite side.

Repeat with the other arm.

Hamstring stretch

Hold for 5 seconds, twice each side

Sit upright.

Stretch one leg in front of you and point your toes back towards you.

Repeat with the other leg.

Strength movements

Arm stretch

15 repetitions

Sit up straight.

Touch your shoulder and stretch your arms to the front.

Touch your shoulder again and stretch your arms to the side.

Back extension

20 repetitions

Sit up straight with feet hip width apart and firmly planted on the floor.

Lean forward with your back straight and then lean back.

Repeat.

Leg stretch

15 repetitions each side

Sit up straight with feet hip-width apart and firmly planted on the floor.

Straighten your right leg with your foot off the floor. Point your toes away from you and then back towards you.

Repeat with the other leg.

Knee lift

20 repetitions each side

Lift your leg with your knee bent.

Lift it as far as you can comfortably in the air, then lower your leg back to the floor. Place your foot down with control.

Repeat with the other leg.

And finally... the fun part!

Seated marching

Play your favourite song, which should last around 3 minutes and march on the spot while seated!

Feel free to have a break frequently if needed.

This should be a fast knee lift.

Find more wellbeing tips on Audley Stories, including more exercises, brain teasers, physio advice and more.