Chair exercises by body part
Our chair plan's seated moves, sorted by the body part each card names. For your legs it leans on seated march; for your upper back, shoulder rolls; for your shoulders, shoulder rolls. The CDC asks older adults for at least 2 days a week of activities that strengthen muscles.
What the sources say
Muscle-strengthening activities on 2 or more days a week should work all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
For older adults: at least 2 days of activities that strengthen muscles.
Avoid working the same muscle group on any two days in a row.
National Institute on Aging (NIH), Three Types of Exercise
The numbers, worked out
| Body part | Seated moves (days of 28) |
|---|---|
| legs | Seated march (10), Heel dig stretch (10), Sit to stand (7), Seated goddess (5), Seated leg extension (2) |
| hips | Seated figure four (10), Sit to stand (7), Seated goddess (5) |
| upper back | Shoulder rolls (23), Seated cat-cow (12), Chest opener (6), Cactus arms (3), Eagle arms (seated) (2), Gentle seated twist (2), Seated palm press (1), Shoulder blade squeeze (1) |
| shoulders | Shoulder rolls (23), Seated arm raise (13), Side reach (8), Chest opener (6), Seated warrior arms (6), Cactus arms (3), Eagle arms (seated) (2), Seated palm press (1) |
| lower back | Seated cat-cow (12), Heel dig stretch (10) |
| ankles and feet | Seated ankle pumps (6) |
| neck | Neck release (8) |
| posture | Seated mountain (25), Side reach (8), Chest opener (6), Gentle seated twist (2), Shoulder blade squeeze (1) |
Each move's body parts are the ones its own card names, so a move can be in more than one row.
What to do with it
- Pick one move for each part you want to work, and start with two.
- Leave a day between working the same part.
- Open a move's page for its steps and its easier version.
Work each part in turn with a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.