Chair exercises for seniors who can't get down to the floor
If getting down to the floor is hard, exercise in a chair instead. Chair exercises are done sitting, or standing while holding the back of the chair, so you can move your neck, shoulders, back and knees without ever getting down and back up. Start with 10 minutes a day, slowly.
Pick a safe chair
Safe chair exercise starts with the chair. A sturdy chair with a straight back, no wheels and no arms works best. At the right height, your feet are flat on the floor and your knees bend at about 90 degrees.
- Avoid office chairs on wheels, rocking chairs and folding chairs
- Push the chair back against a wall or put it on a non-slip mat
- Sit on the front half of the seat with your back tall
- For standing moves, stand behind the chair and hold the back with both hands
- Keep a glass of water nearby and wear supportive shoes or non-slip socks
Seated moves vs standing while holding the chair
On days when standing is hard, seated moves are enough. Add standing moves holding the chair back only when you feel steady.
| Type | Example moves | Good for |
|---|---|---|
| Seated | Neck tilts, shoulder rolls, seated leg extensions, ankle circles | People who can't stand long or feel dizzy |
| Seated | Seated trunk twists, overhead reaches, wrist and finger stretches | Stiff backs and wrists |
| Standing, holding the chair | Heel raises, side leg lifts, sit-to-stand | People with steady balance who want stronger legs |
A 10-minute chair routine to follow now
Rest 15 to 20 seconds between moves. Keep breathing and only move within a range that doesn't hurt.
| Order | Move | Time | Position |
|---|---|---|---|
| 1 | Settle in (relax your shoulders, breathe slowly) | 1 min | Seated |
| 2 | Neck side tilts | 1 min | Seated |
| 3 | Shoulder rolls backward | 1 min | Seated |
| 4 | Overhead reach and lower | 1 min | Seated |
| 5 | Trunk twists left and right | 1 min | Seated |
| 6 | Leg extensions, one side at a time | 1 min 30 s | Seated |
| 7 | Ankle circles and toe pulls | 1 min | Seated |
| 8 | Heel raises (seated heel lifts if you stay seated) | 1 min | Standing, holding the chair |
| 9 | Cool-down breathing | 1 min 30 s | Seated |
That adds up to 10 minutes. You can start with moves 1–5 only, for a 5-minute session.
Stop right away if
Stop and rest if you feel chest pain, get very short of breath, feel dizzy, or have sharp joint pain. If it doesn't settle, talk to a doctor. If you've had recent surgery or have a health condition, check with your doctor before you start.
Follow along with Sitora
All 20 moves in Sitora use a chair. Turn on "Seated only" to drop the standing moves. Each move has a big picture and voice guidance, so you don't have to keep watching the screen.
FAQ
- Can I get a real workout without going on the floor?
- Yes. Seated moves and standing moves holding the chair work your neck, shoulders, back and legs without any floor work.
- What kind of chair is safe?
- A sturdy straight-backed chair with no wheels or arms, pushed against a wall. Your feet should rest flat on the floor.
- What if I can't stand for long?
- Do seated moves only. In Sitora, turn on "Seated only" and standing moves are removed from your routine.
- How many minutes should a beginner start with?
- Start with 5 minutes a day and move up to 10 when it feels comfortable.
Start 10 minutes in your chair with Sitora
Get Sitora on Google Play