Chair-based Exercises - Active One Group · Exercise Description: Bottom forward in chair Legs out almost straight in front Stretch back over chair Touch left foot with right hand

Chair-based Exercises

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Starting position Finishing position

Exercise Description: Use hands if needed to push off Push feet into floor Move into straight standing position

Repetitions: 10 Sets: 1



Exercise Description: Sit upright from slant position Keep back and head straight




Exercise Description: Sit on edge of chair and lean one shoulder towards back of chair Lift shoulder away from chair and rotate Keep back straight




Exercise Description: Sit on the edge of your chair Push down on arm rests to raise your bottom Arms straighten Hold for 2 seconds then return bottom to chair




Exercise Description: Raise on leg in the air Push down on arm rests Arms and trunk assist your leg to stand up tall Lower slowly to start position www.activeonegroup.com



Exercise Description: Sit bottom back lightly on chair Arms come out as you sit back Stand up and bring arms in




Exercise Description: Sit on edge of chair Raise up heels and hold for 2 seconds Raise up toes and hold for 2 seconds




Exercise Description: Bottom forward in chair Legs out almost straight in front Bring knee in toward chest Alternate legs




Exercise Description: Bottom forward in chair Legs out almost straight in front Bring both knees in toward chest




Exercise Description: Bottom forward in chair Legs out almost straight in front Arms out overhead sit up Take hands as far forward and down as possible Slowly return to start position




Exercise Description: Bottom forward in chair Legs out almost straight in front Stretch back over chair Touch left foot with right hand Return to start position – alternate sides




Exercise Description: Sitting sideways in the chair Bottom close to end of chair Arms across chest Sit up and bend body sideways Slowly return shoulder to chair www.activeonegroup.com



Exercise Description: Sitting sideways in the chair Bottom close to end of chair Arms across chest Sit up and bend body sideways, turn shoulders Slowly return shoulder to chair




Exercise Description: Sit bottom forward in chair Legs work across like horizontal scissors Alternate right and left leg positions (one high one low) Bottom back in chair if back pain/discomforts exists




Exercise Description: Sit bottom forward in chair Legs work up and down like vertical scissors Bottom back in chair if back pain/discomforts exists www.activeonegroup.com



Exercise Description: Sit up tall in chair Back unsupported by chair Push can up so arm is vertical and close to ear Alternate arms




Exercise Description: Repetitions: 10

Sets: 1



Exercise Description: Sitting on the edge of chair back unsupported Leg straight out in front Make big circles with a straight leg 10 clockwise, 10 anticlockwise Change legs




Exercise Description: Stand facing a chair or step Raise up your foot and tap the step or chair Alternate legs Hold onto something for balance if required



Documents

Chair-based Exercises - Active One Group · Exercise Description: Bottom forward in chair Legs out almost straight in front Stretch back over chair Touch left foot with right hand