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Full-Body Chair Exercise Routine For Seniors

If you want to improve your mobility, strength, & balance without needing exercise equipment, try this full-body chair exercise routine for seniors.

Watch the video below to learn how to do each exercise.

Full-Body Chair Exercise Routine For Seniors

Benefits of Chair Exercises for Seniors

Chair exercises are ideal for seniors looking for a safe way to stay active. These exercises provide numerous benefits, including:

  • Improved muscle strength and flexibility
  • Better balance and reduced risk of falls
  • Enhanced circulation and joint mobility
  • A gentle way to stay active with minimal strain

Overview of the Routine

This routine focuses on building strength, improving flexibility, and boosting balance. It includes seated and supported exercises, making it accessible for seniors at any fitness level.

Chair Mobility Exercises

Neck Mobility Exercise

Sit upright and gently turn your head side to side.

Neck rotation exercise

Repeat 10 times per side to ease neck tension.

Shoulder and Lat Stretch

Sit upright in the chair with both forearms parallel to each other.  Reach your hands up as high as you can comfortably toward the shoulder.

Make sure to keep your forearms parallel. Don't let your elbows flare out to the side.

Seated Shoulder Flexion Exercise in a Chair

Hold the top position for 10 seconds. Then slowly lower your arms and repeat 10 times. .

Chest Stretch

Sit tall with your arms up like a goal post. Then gently squeeze your shoulder blades together while lifting your chest up.

Chair Exercises For Seniors To Improve Flexibility Stretch 3 - Seated Chest Stretch

Hold for 20 seconds.

Thoracic Spine Mobility

Sit upright and place your hands at the base of your neck.  Lift your chest and elbows slightly up toward the ceiling, hinging around your fingers.

Neck pain exercise for seniors - cervicothoracic extension in a chair

Make sure to keep your chin tucked and only move from the upper back.  This should be a small movement.  Repeat 10 times.

Thoracic Rotation

Cross your arms across your chest and slowly twist side to side.  Only go through the range of motion that is easy and comfortable for you to do.

Chair Exercises For Seniors - Trunk Twists

Repeat 10 times each direction.

Thoracic Side Bending

Reach one arm overhead and gently lean to the opposite side.

seated lat stretch in a chair

Hold for 15 seconds, then switch sides.

Lower Back Flexion

Slowly bend forward, reaching for the floor, and let your back stretch.

Sitting in a chair lumbar flexion exercise

Hold for 30-60 seconds.

Hip Rotator Stretch

Cross one ankle over the opposite knee.

seated piriformis stretch in a chair

Press down gently on the raised knee and hold for 1 minute on each leg.

Inner Thigh Stretch

Sit all the way back in the chair with your legs wide so that they're straddling the chair. Put your hands forward and then lean forward on the chair to pry your thighs apart.

Seated hip adductor chair stretch

Hold for 30-60 seconds for a comfortable stretch.

Hamstring and Calf Stretch

Extend one leg forward, heel on the floor. Lean forward from the waist to stretch your hamstrings while pulling your toes toward you to stretch your calves.  Use a towel or stretching strap as shown below if needed to assist.

Chair Exercises For Seniors To Improve Flexibility Stretch 9.2 - Hamstring and Calf Stretch

Lean forward gently and hold for 20 seconds per leg.

Quadriceps and Hip Flexor Stretch

Slide to the edge of the chair and hang one leg off the side with your knee bent. Squeeze your buttock muscle on that side until you feel a stretch in the front of the hip and thigh.

Seated hip flexor stretch

Hold for 1 minute, and then repeat on the other leg.

Foot and Ankle Mobility

Sit with your foot on the floor.  Scrunch your toes slightly to dome your arch. Then turn your ankle inward pivoting on your heel and moving your toes toward midline.

tibialis posterior strengthening exercise in a chair

Repeat 10 times on each leg.

Ankle Dorsiflexion Stretch

Place your foot an a chair and lean knee-over-toe to improve your ankle mobility and calf flexibility. Oscillate back and forth.

Ankle dorsiflexion stretch foot on chair

Repeat for 1 minute each leg.

Chair Strengthening Exercises

Isometric Step-Up for Lower Body Strength

Place one foot on the chair and press down firmly without lifting your body.

Foot on chair isometric step up exercise

Hold for 10 seconds per leg.

Chair Squats

Stand up from the chair and sit back down slowly. Make sure to keep your knees lined up over your toes.  When sitting down, reach your hips back toward the chair while leaning your trunk forward.

Sit to Stand from Chair Exercise Sit to Stand From Chair Exercise

To stand back up, lean your trunk forward then use your glutes to push your hips and pelvis forward.

Repeat 10-15 times for leg strength.

Triceps Dips

Sit on the edge of the chair, hands gripping the edge.

triceps dip from chair

Lower your body and push back up 10-12 times.

Push-Ups Using a Chair

Place your hands on the seat of the char and step back into a plank. Lower your chest down toward the seat of the chair, and push back up.

chair pushup

Repeat 10-20 times, or until your chest and/or arms get tired.

Bicep Curls with a Chair

Pick up the chair holding it with your hands.  The weight of the chair will be your resistance for this exercise. Bend your elbows and curl the chair toward your shoulders.

chair biceps curl

Repeat 10-15 times or until you get tired.

Rows with a Chair

Grasp the seat of the chair on both sides.  Lean your trunk forward slightly. Then pull the chair up toward your chest in a rowing motion.  Squeeze your shoulder blades together while pulling your elbows back.

chair rows

Repeat 10-15 times or until you get tired.

Note: If you have lower back pain you may want to skip this exercise if forward bending bothers you.

Single-Leg Balance Exercise

Stand next to or the chair and lift one leg up from the floor while balancing on the other leg.  Hold on lightly to the chair as needed to help you maintain your balance.

single leg balance exercise for seniors holding on to a chair

Hold for 10 seconds and switch legs. Repeat 5-10 times on each leg

Standing Leg Lift for Balance and Strength

Hold the chair for support and lift one leg to the side.

single leg balance exercise with side leg lift (hip abduction)

Repeat 10 times per leg.

Conclusion

So that concludes the chair exercise routine for seniors.

By incorporating these exercises regularly, you can enhance your overall flexibility, mobility, and quality of life.

Remember to not to push the exercises to the point of pain.

With regular practice, you'll see noticeable improvements in your ability to maintain an active, mobile, and healthy lifestyle as you age.

If you live in the St. Louis area and need further assistance to improve flexibility, decrease pain, get stronger, or improve your balance, we'd be happy to help you here at More 4 Life.

Just tap the button below to request an appointment with one of our specialist physical therapists.

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