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Printed at: 07:24:47 / 14-05-2021

Chair Exercises

Please note, this page is printable by selecting the normal print options on your computer.

This booklet is for you to use on the ward and to continue using at home.

Completing these few exercises each day will help you to keep your legs and arms strong, whilst also aiming to improve the flexibility of your joints, which can help reduce your risk of falls. Remember to always work within your own limits; the quality of a movement is just as important as the size of it. Increase the amount of repetitions you complete as you become more used to
exercising. This will improve your exercise tolerance.

Always remember…. If it hurts seek advice from your Physiotherapist.

Before you begin to exercise, make sure you are sitting up tall in your chair, with your bottom to the back of the seat. Try to maintain this posture throughout the exercises.

Exercises
1. Make shoulder circles with your hands resting on your lap.

Circle your shoulders backwards and forwards, just to loosen the shoulder joints.

Repeat _____ times, _____ times a day

2. Sitting up tall, stretch your arms up to reach the ceiling and then lower slowly. You can do this one arm at a time or both together. Use dumbbells only if your physio advises.

Repeat _____ times, _____ times a day

3. Place your hands towards the back of the arms of the chair. Push down through your hands and try to lift your bottom up from the seat, then lower slowly back to the seat.

Repeat _____ times, _____ times a day

4. Keep your knee bent and lift one leg up as high as possible. Lower it down slowly, and then repeat the exercise with your other leg. You can also try marching on the spot. Focus on small movements at first and then bring your knees higher.

Repeat _____ times, _____ times a day

5. Straighten one leg out in front of you, toes pointed to the ceiling, and hold it there for the count of three. Now slowly lower your leg back to its starting position.

Repeat _____ times, _____ times a day

6. Leave your heels on the floor, raise your toes up and then lower them to the floor.

Repeat _____ times, _____ times a day

7. Leave your toes on the floor, raise your heels up and then lower them to the floor.

Repeat _____ times, _____ times a day

Contact Details
For further information please contact the Physiotherapy Department on 01908 995432.