4 Simple Chair Exercises

“Physical fitness is the first requisite of happiness.”

– Joseph Pilates

Find a chair in your space and start moving using these 4 simple movements to help you increase circulation and reduce muscle stiffness.  No fancy gym equipment or need to get in your car.  Let’s get started!  

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Front Arm Raises

  1. Begin seated, holding a ball in both hands with your palms facing each other.
  2. Extend your arms forward so the ball rests on your legs, with your elbows slightly bent.
  3. Slowly raise your arms to lift the ball to shoulder level, then lower back down, taking about 3 seconds to raise and lower. Repeat 10-15 times or until you lose your good alignment and form.  
  4. Advanced: use a weighted ball for this movement.

Seated Shin Strengthener

  1. Begin seated on the edge of a chair with legs extended, heels on the floor and knees slightly bent.
  2. Point your toes downward, then flex upward.
  3. Do 15 repetitions, relax, then do two more rounds of 15 repetitions. 


  1. Hold the back of a chair. Stand with legs slightly wider than shoulder-width, while pointing toes outward slightly.
  2. Bend your knees slowly, using 2 full seconds to lower yourself. Adjust leg position if needed to keep legs far enough apart so the knees don’t pass your toes as you bend.
  3. Perform 8 times, then rest. Perform another set, doing as many as you can do in good form.
  4. Advanced: play with the speed of movement (increasing or decreasing) to lower down and raise back to neutral.

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Tummy Twists

  1. Begin seated, holding a ball with hands close to your stomach and elbows slightly bent.
  2. Slowly rotate your torso to the right as much as you comfortably can, while keeping the rest of your body stable.
  3. Return to the center and repeat on the left. Repeat until you complete 8 twists per side.

As these movements become easier transition from a seated position to a standing position.  I would also recommend doing the movements for a set amount of time (e.g. set timer for 1 or 2 minutes for each movement to increase your endurance and strength).  

These are just a few moves to keep you moving. We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.  

We love teaching mindful movement and are here to support you in your journey. We offer customized online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.

Assumption of the Risk: By attempting any of the exercises, you do so at your own risk.  We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.  

Not medical advice or physical therapy.  This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body.  It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider.  You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event.