Seated Exercises

Start with 3–5 repetitions of each exercise. Work your way up to 10. If this becomes too easy, try 2 or 3 sets of 10. Start by doing the exercises three times a week, with the goal of doing them daily.


Head motions

Gently bring your head forward and down toward your chest. Bring your head back up. Then move your head as far as possible toward your right shoulder, then toward your left shoulder. Next, turn your head right as far as possible, as if you were trying to look over your shoulder. Do the same to the left. If you feel pain, do not move your head so far. If you feel fatigue, halve the number of repetitions.


Chin tuck

Gently pull your chin in while lengthening the back of your neck. Hold this position for 10 seconds while counting out loud.


Shoulder pinches

Pinch your shoulder blades together. Hold this position for 10 seconds while counting out loud.


Shoulder circles

“Roll” your shoulders in circles, moving them forward and then backward.


Arm raises

Raise your arms straight up over your head and move them back as far as possible, causing your back to arch gently.


Arm reaches

Reach your arms up in the air as high as possible. Next, reach your left hand higher than your right and hold it for a count of 5, then reach the right hand higher than the left and hold for a count of 5. Continue to alternate arms.


Elbow bends

Put your arms by your side and straighten your elbows. Then make fists with your hands and bend your elbows so that your fists point toward your shoulders.


Palm turns

With your elbows bent and your hands out in front of you, turn your palms up, then down.


Hand clenchers

Stretch your fingers apart as far as possible. Then close them tightly to make a fist.


Deep breathing

Place your hands on your stomach and take a deep breath. Feel your hands move out as your diaphragm fills with air. Exhale fully and feel your hands move in.


Side tilts

Tilt your upper body as far as possible to the right. Return to a normal seated position and tilt to the left side.


Knee straightener

Straighten your right leg out in front of you. Bring it back in and relax it. Then do the same with the left leg. Continue to alternate legs.


Knee raises

Lift one knee up, picking your foot up off the floor. Lower it and do the same with the other knee. Continue to alternate knees.


Toe ups

Lift your heels up so that only your toes are touching the floor. Then lift your toes so that only your heels are touching the floor.


Heel cord Stretch

Stand behind a chair with your hands on the chair back. With your right foot in front and your left foot behind, lean forward, keeping your left heel flat. Hold for 30–60 seconds while counting out loud. Repeat with the opposite leg. Do this exercise twice only on each side. Strictly speaking, this is not a seated exercise, but everyone who exercises daily can benefit.