Chair Exercises

PAGE UNDER CONSTRUCTION
​Some exercises - accredited to Adrian Johnson who has been taking a few of us in a session on Friday Mornings - please note that I am seeking permission of Adrian to publish this - so if you happen across this page - it is work in progress
CHAIR BASED EXERCISE SESSION 
  1. Sit towards the front of the chair and consider the sitting cues.  Breath deep and don’t forget to smile.
  2. Shoulder roles.  10 times forward, then reverse.  Finish with shoulders back and down.
  3. Arm swinging.  Alternate forward and back. 
  4. Hands in front of knees and swing side to side.
  5. Sit up straight and fold your arms.  Do side bends, 10 times each side.
  6. Then do twists (turn your head to look behind you) 10 each side alternately.
  7. Place legs in front with heels to floor.  Knees at least shoulder width apart and knees at about 45 degree angle.  Place hands on front of knees and run hands down shins alternately. 10 times each side.
  8. Hold the rugby ball in 2 hands.  Raise it up over head while breathing in.  Then breathe out as you lower it down to touch down between feet.  Repeat 10 times slowly.
  9. Do seated marching.  Check sitting position, breathe deep and even.  Swing the arms.  Keep marching. After 30seconds change to Side-side, Together-together and keep that going for 30 secs. 
  10. Change to toe tapping (work the ankle) bend the arms in front.  Keep going for 39 seconds. 
  11. Then tap the toe past the centre line for 30 seconds.
  12. Change back to marching and keep that going for 30 seconds.
  13. Change again to heel digs.  Push the heel away and toes back towards you.  Use the arms to push back at the same time.  Keep that going for 30 seconds.
  14. Change back to march for 30 seconds.
  15. Change again to drag backs.  Place a foot flat on the floor and then drag it back towards you against the friction between the floor surface and the sole of the footwear.  Don’t continue this too long.  20 to 30 seconds.
  16. Abdominals.  Sit back in the chair and breathe.  Push your bottom forward in the chair and fold your arms.  Engage the abdominal muscles then sit up slowly.  Once up, sit back again slowly.  Keep going slowly until 20 to 30 are completed.
  17. Sit back in the chair and do 2 knee strengthening exercises.   Raise and lower the feet alternately.  Repeat until at least 30 are completed each side.  When the leg straightens the hip knee and toe should all come into line horizontally. 
  18. Raise left leg to horizontal; hold it straight by pushing the heel away from you and pulling the toes back towards you.  With the leg held horizontally bounce the leg for 30 repetitions.  Repeat for the right leg.
  19. Sit up and do shoulder exercises.  First.  Bend arms to right angles and do “the funky chicken”.  Complete at least 20. 
  20. Second.  Sit up straight and a little forward.  Place hands back to back between the knees.  Raise the elbows until the hands touch the chin and lower again.  Repeat at least 20.  Consider the pelvic floor as you perform this exercise. 
  21. Third.  Raise the elbows to shoulder height. Bend the arms to right angles and hold the wrists also at shoulder height.  Slowly swing the arms round in front of you until one elbow is above the other.  Return to the start position and take the elbows back.  Keep the elbows high while you squeeze the shoulder blades towards each other.  Return slowly swing the arms forward but this time with the other elbow on top.  Complete 12 swings forward and back.
  22. Leg Strengtheners.  Carefully complete 10 sit to stand and 9 stand to sit repetitions.  Start from the front third of the chair, engage the abdominal muscles and stand in a controlled manner.  If you can, do this without the use of the arms.  Use arm swings or push the chair as much as you need to and as little as possible.  Once up, pump the heels to equalise the blood pressure in the brain.  Move back until your legs touch the chair then bend the knees keeping the head and shoulders high sit as silently as possible.
  23. You will be standing when you complete the above.  Go to the back of your chair and use it as much as you need for stability.  March for 30 seconds.  Swing the arms.  Check the standing posture cues especially long elegant neck and shoulders back and down.  Breathe deep and don’t forget to smile. 
  24. Change to side-side, together-together for 30 seconds.
  25.   Return to marching for 30 seconds.
  26. Change to toe tapping.  While toe tapping (work the ankle) bend the arms in front.  Keep going for 30 seconds. 
  27. Then tap the toe past the centre line for 30 seconds.
  28. Change back to marching for 30 seconds.
  29. Change again to heel digs.  Push the heel away and toes back towards you.  Use the arms to push back at the same time. 30 seconds.
  30. Using the chair for stability do lunges to the side of the chair.  Place the foot flat and bend the knee.  Take your upper body weight over your front knee.  Then push back with the leg so that you return to the standing position.  Repeat on the opposite side and continue until you have completed 15.
  31. Hold the back of the chair and complete 15 rear lunges.  Keep your body weight over your front knee for this.
  32. Stand with feet wide apart… wider than that!  Complete 10 hip circles clock-wise then 10 hip circles anti-clockwise. 
  33. Still with feet wide (or you could widen them slightly more).  Bend one knee and keep the other one straight.  Take the upper body weight over the knee only (not further).  Once into a stretched position, hold for a moment and push the hip forward for a stretch of the hip flexors.  Repeat on the opposite side.  Continue for 5 on each side.
  34. Still with the feet wide (or you could widen them slightly) do some side bends.  Do them slowly, use you chair for balance or hands on hips.  Do them slowly and enjoy the stretch, particularly in the hips.  Complete at least 5 each side.
  35. Still with feet wide apart do at least 5 twists to each side.  Keep your hips facing forward and turn your upper body so that you can look behind you, then repeat on the other side.
  36. Sit back down for the cool down.  Breathe deep.  Sit up and check your sitting cues. 
  37. Role your shoulders in both directions. 
  38. Pull right arm across the body and use the left hand to gently assist the elbow towards the left shoulder.  Hold for 12 seconds and then repeat on the opposite side.
  39. Place hands on the top of your hips and open your shoulders.  Then squeeze your elbows back and towards each other.  Hold the position and take 4 deep slow breaths.
  40. Clasp both hands in front and stretch forward. Try to experience a stretch between the shoulder blades.  Hold for at least 10 seconds and complete 4 deep breathes while you do.
  41. Place your right hand down your back.  Point your right elbow towards the ceiling.  Use your left hand to gently assist it.  Breathe deeply whilst you do.  Hold for at least 10 seconds.
  42. Do a few side bends.  Gently like before.
  43. Do a few seated twists.  Gently like before.
  44. Place legs in front with heels to floor.  Knees at least shoulder width apart.  Push your heels away from you and pull your toes back towards you, hold your legs in a ‘locked’ straight position.  Place hands on front of knees and run hands down shins alternately. 10 times each side.
  45. Put one hand like this and one hand like this and give your selves a clap.