Knee extension
Straighten one knee until comfortable, pause, lower with control, and change legs.
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Lower-body strength
Practise these four exercises slowly from a stable chair and stop before pain.
Heel raises
Keep toes down, lift both heels, pause, and lower slowly.
Seated hip abduction
With feet flat, move one knee gently outward and return; alternate without rolling the foot.
Sit-to-stand
From a sturdy armless chair, lean from the hips, use a fixed support if needed, stand, then sit slowly. Skip if unsafe.
Helpful cue
Move slowly, keep the joints soft, and let your breathing stay natural.
Do not do this
Do not force the range, lock a joint, move quickly, or hold your breath.
Who should take extra care
Stop with pain, pressure, unusual shortness of breath, or dizziness.
Safety first
- Ask your doctor before starting if you have heart disease, uncontrolled blood pressure, dizziness or fainting, a fall in the last 6 months, surgery in the last 3 months, diagnosed osteoporosis, a hip or knee replacement, a painful joint, or pregnancy.
- Pain is a stop sign. Stop with burning, pressure, or sharp pain; normal muscle tiredness is different from pain.
- For seated work use a sturdy, armless, wheel-free chair with a firm seat against a wall. Keep both feet flat; use a stable book support if needed.
- For every standing or balance movement keep a fixed support within one arm's reach.
- Never hold your breath. Breathe with the movement and return to normal breathing when effort rises.
- If you feel dizzy, sit down, wait one minute, and end the session for that day.
- Drink water, practise at least one hour after a meal, and use non-slip shoes or a non-slip bare-foot surface.
- Use a comfortable range. Forward bends come from the hips with a long, neutral spine; avoid sudden twisting.
- This programme is not medical treatment and does not replace physiotherapy.
Exercise groups
Choose the simple option that fits you
28-Day Seated Exercises
$9.90tax included
The complete printable PDF for this programme.
- A4 and US Letter files included
- One-time payment, no subscription
Women and men figures included
Real pages from the programme
Seated Movement Set
$19.90tax included
Bought separately: $39.60
A different programme for every day
- Chair Tai Chi
- Chair Yoga
- Qi Gong with seated section
- Seated Exercises
Sources and scope
Educational movement guide; not medical treatment or physiotherapy.