chair exercises

5 chair exercises you need to try

If you work a desk job or another position that requires you to sit all day, you’re likely all too familiar with the various aches and pains that come with it.

We’re here to tell you it doesn’t need to be that way! Maintaining an active lifestyle is important, even when sitting at a desk. Chair exercises provide a convenient way to integrate more activity into your daily routine, whether you’re at home or in the office.

Before you get started, don’t forget to incorporate stretching into your routine to keep your joints and muscles healthy. Read our blog post with some easy stretching tips.

Benefits of chair exercises

Chair exercises are accessible to people of all fitness levels because they can be modified to suit your needs, helping to improve your strength, flexibility and cardiovascular health while being gentle on your joints. Because they focus on core engagement, many of these exercises can also help improve your posture. Whether you’re in the early stages of your fitness journey or are a seasoned pro, chair exercises are a great option for a full-body workout.

Another major benefit is the convenience. You don’t need fancy equipment or a dedicated workout space—just a sturdy chair and few minutes to spare!

Chair exercises you can try at home or in the office

There are plenty of quality chair exercises out there, so do a little research to find some that target the muscle groups you’re hoping to strengthen. Many chair exercises are adaptations of traditional exercises like squats and jumping jacks.

Here are five of our favourites:

  1. This is an easy one, but it feels so good! Sit with your feet flat on the ground. Shrug your shoulders up toward your ears and rotate them in a circle. When you complete one full circle, reverse the movement.
  2. We love this spin on a triceps dip! Make sure your chair is stable before attempting this movement.
  3. Release pent-up energy (and maybe a little frustration). Sit on the edge of your chair, feet flat on the ground, shoulder-width apart. Make fists in front of your face. Twist to your right while extending your left arm into a punch. Pull arm back to the starting position. Repeat with your other arm, then alternate several times.
  4. Staying seated, lift one knee toward your chest then lower it, mimicking a marching motion. Place foot down in a controlled manner. Repeat with your other knee, then complete several reps on each side.
  5. Also staying seated, lift one foot off the ground and use your ankle to ‘write’ each letter of the alphabet in the air. Switch to the other foot and repeat.

Whether you’re simply looking to incorporate more physical activity into your day or reduce the pain from sitting in a chair, these exercises offer an accessible, convenient solution that will help you improve your overall well-being.

As Canada’s leading mobile massage service provider, we love covering topics that complement the health benefits of massage. If there is a health or wellness topic you’d like to see covered in a future blog post, please reach out to the Massago team.