These gentle sitting exercises can be done at home and will help improve your mobility and prevent falls.
If you have not done much exercise for a while, these seated exercises are gentle and easy to follow. If you’re not sure if they’re suitable for you, check with a GP or a health professional involved with your care.
For these exercises, choose a solid,stablechairthat does not havewheels.
You should be able to sit with your feet flat on the floor and knees bent at right angles. Avoid chairs with arms, as these will restrict your movement.
Wear loose, comfortable clothing and keep some water handy.
Build up slowly and aim to gradually increase the repetitions of each exercise over time.
Try to do these exercises at least twice a week and combine them with the other routines in this series:
Chest stretch
![Sitting exercises (1) Sitting exercises (1)](https://i0.wp.com/assets.nhs.uk/nhsuk-cms/images/NHSC_0118_chest-stretch1.width-320.jpg)
This stretch is good for posture.
A. Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend your arms out to the side.
B. Gently push your chest forward and up until you feel a stretch across your chest.
Hold for5 to 10 seconds and repeat5 times.
Upper-body twist
![Sitting exercises (2) Sitting exercises (2)](https://i0.wp.com/assets.nhs.uk/nhsuk-cms/images/NHSC_0118_upper-body-twist.width-320.jpg)
This stretch will develop and maintain flexibility in the upper back.
A. Sit upright with your feet flat on the floor, cross your arms and reach for your shoulders.
B. Without moving your hips, turn your upper body to the left as far as is comfortable. Hold for5 seconds.
C. Repeaton theright side.
Do5 timeson each side.
Hip marching
![Sitting exercises (3) Sitting exercises (3)](https://i0.wp.com/assets.nhs.uk/nhsuk-cms/images/NHSC_hip-marching1.width-320.jpg)
This exercise will strengthen hips and thighs, and improve flexibility.
A. Sit upright and do not lean on the back of the chair. Hold on to the sides of the chair.
B. Lift your left leg with your knee bent as far as is comfortable. Place your foot down with control.
C. Repeat with the opposite leg.
Do5 lifts with each leg.
Ankle stretch
![Sitting exercises (4) Sitting exercises (4)](https://i0.wp.com/assets.nhs.uk/nhsuk-cms/images/ankle-stretch.width-320.jpg)
This stretch will improve ankle flexibility andlowerthe risk ofdeveloping ablood clot.
A. Sit upright, hold on to the side of the chair and straighten your left leg with your foot off the floor.
B. With yourleg straight and raised, point your toes away from you.
C. Point your toes back towards you.
Try2 sets of5 stretches with each foot.
Neck rotation
![Sitting exercises (5) Sitting exercises (5)](https://i0.wp.com/assets.nhs.uk/nhsuk-cms/images/NHSC_0118_neck-rotation.width-320.jpg)
This stretch is good for improving neck mobility and flexibility.
A. Sit upright with your shoulders down. Look straight ahead.
B. Slowly turn your head towards your left shoulder as far as is comfortable. Hold for5 seconds and return to the starting position.
C. Repeaton theright.
Do3 rotations on each side.