Chair Exercises

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Chair exercises

1. Heel raises

• Sit on a chair with both feet on the floor.
• Lift your heels as high as you can but keep your toes on the floor. Lower your heels to the floor.
• Next lift the front of your foot as high as possible, keeping your heels on the floor.
• Keep repeating these two movements

Repetitions: ___      Frequency:___

2. Bending and straightening your knee

• Sit on a chair with both feet on the floor.
• Straighten one leg out in front of you.
• Hold it straight for 5 seconds, and then slowly lower down to the floor.
• Repeat with your other leg.

Repetitions: ___      Frequency:___

3. Marching on the spot

• Sit on a chair with both feet on the floor.
• Lift one foot off the floor so your knee comes up towards your stomach, then gradually lower this foot to the floor.
• Repeat this with your other leg like you are marching.

Repetitions: ___      Frequency:___

4. Buttocks squeezes

• Sit on a chair with your feet on the floor.
• Squeeze your buttocks together.
• Hold for 5 seconds and then relax.

Repetitions: ___      Frequency: ___

5. Deep Breathing Exercises

• Sit up comfortably on the chair.
• Place your hand on your lower rib cage.
• Take a deep breath and hold for 3 seconds. You should feel the sides of your rib cage expand as you breath in.
• Breathe out slowly.
• Repeat.

Repetitions: ___      Frequency: ___