NHS Sitting Exercises
Exercises for older people
Sitting
Getting started
If you’ve not done much physical activity for a while, you
may want to get the all-clear from a GP before starting.
For the exercises that require a chair, chose one that is stable, solid and
without wheels. You should be able to sit with feet flat on the floor and
knees bent at right angles. Avoid chairs with arms as this will restrict
your movement.
Wear loose, comfortable clothing and keep some water handy.
Try to attempt these exercises at least twice a week, this will help
to improve muscle strength, balance and co-ordination.
Build up slowly and aim to increase the repetitions of each
exercise over time. As your fitness improves, why not look
for a group session near you? Age UK have lots of ideas.
[Link]
There are three other sets of exercises in this series: Flexibility, Strength
and Balance.
Go to [Link]/exercises-for-older-people to download.
CHEST STRETCH
A B This stretch is good for posture.
A. Sit upright and away from the back of
the chair. Pull your shoulders back and
down. Extend arms out to the side.
B. Gently push your chest forwards and up
until you feel a stretch across your chest.
Hold for five to 10 seconds and repeat five
times.
Upper Body Twist
This will develop and maintain flexibility in the
A B
upper back.
A. Sit upright with 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 for five seconds. Repeat going right. Do five
of each.
Hip Marching
This will strengthen hips and thighs and
A B
improve flexibility.
A. Sit upright and away from 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 foot down with control.
Repeat with the opposite leg. Do five lifts with
each leg.
Ankle Stretch
A B C
This will improve ankle flexibility and reduce blood clot risk.
A. Sit upright, hold on to the side of the chair and straighten your left leg with your foot off
the floor.
B. With leg straight and raised, point your toes away from you.
C. Point toes back towards you.
Try two sets of five stretches with each foot.
Arm Raises
A B C
This builds shoulder strength.
A. Sit upright, arms by your sides.
B. With palms forwards, raise both arms out and to the side and up as far as is comfortable.
Then return.
C. Keep your shoulders down and arms straight throughout.
Breathe out as you raise your arms and breathe in as you lower them. Repeat five times
Neck Rotation
A B C
This stretch is good for improving neck mobility and
flexibility.
A. Sit upright with shoulders down. Look straight ahead.
B. Slowly turn your head towards your left shoulder as far as is
comfortable. Hold for five seconds and return to starting
position.
C. Repeat going right.
Do three rotations on each side.
Neck Stretch
This stretch is good for loosening tight neck
A B
muscles.
A. Sitting upright, look straight ahead and hold your
left shoulder down with your right hand.
B. Slowly tilt your head to the right while holding
your shoulder down. Repeat on the opposite side.
Hold each stretch for five seconds and repeat three
times on each side.