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.
