Exercises you can do sitting down

If you have difficulty walking or standing for long periods of time, that doesn’t mean that physical activity isn’t for you. There are plenty of ways you can adapt an exercise so that you can get moving. 

For starters, you could try some seated exercises. These are gentle exercises you can do right from the comfort of your chair.  

How to get started with chair-based exercises 

Want to try some chair-based exercises? Before you get stuck in, here are a few tips that might help: 

• Choose a solid, stable chair that doesn’t have wheels. 
• Choose a chair that allows you to sit with your feet flat on the floor and knees bent at right angles.  
• Avoid chairs with arms as they will restrict your movement. 
• Wear loose, comfortable clothing.
• Keep a bottle of water handy so you can stay hydrated. 
• Listen to your body. 
• Build up slowly and increase your activity levels over time.

11 chair-bases stretches for people with arthritis 

Do you have pain or stiffness in your joints? Here are a few chair-based stretches that might give you a bit of relief. 

Sitting plantar fascia stretch 

Take a seat and put one foot over your knee. Hold your toes' base and gently pull them towards your body until you feel a nice stretch.  

Keep this stretch for 15-20 seconds. Do this three times. 

Ankle rotation 

While seated, lift your feet slightly off the ground and gently rotate your ankle in a circle.

Do this 10 times in one direction, then do it again in the opposite direction.  

Toe spread 

While your feet are on the ground, open your toes as wide as you can.

Keep this position for five seconds. Repeat this exercise 10 times. 

Straight-leg raise 

While sitting, straighten one leg out in front of you and hold for a few seconds.

Then lower it back down and repeat with the other leg. Start with 10 raises on each leg and work your way up. 

Shoulder stretch 

Squeeze your shoulder blades back and together. Hold this for five seconds.  

Then pull your shoulder blades downwards and hold for five seconds.

Relax and repeat this 10 times.  

Table slide

Finger strengthening 

If you want to strengthen the joints of your hands, this exercise is for you.  

Start by placing your palm on a tissue or towel on a table, fingers apart.  

Then pull your fingers together by pressing your hand down into the table and bunching the towel between your fingers. Repeat this a few times. 

Finger tendon glide stretch 

Start with your fingers extended straight out.

Make a hook fist and return to a straight hand.

Then make a full fist and return to a straight hand. Finally, make a straight fist and return to a straight hand. 

Wrist turn  

Start by bending your elbow to 90 degrees with your palm facing down.

Then rotate your forearm, so your palm faces up and then down.  

Head tilt (side-to-side)

Lower your head towards one shoulder, leading with your ear. Gently tense the muscles in your neck and hold for five seconds.

Then, bring your head back to the middle and do the same on the other side. Try to repeat this five times on each side. 

Head turn 

Turn your head towards one side, making sure to keep your chin at the same height.

Slightly tense the muscles in your neck and hold for five seconds.  

Then, bring your head back to the centre and repeat on the other side. Try doing this five times on each side. 

If doing this while standing or sitting is uncomfortable, you can also try it while lying down to provide support for your head. 

Want to get more movement in your life?

If you’d rather do some physical activity at home, check out: 

• Let’s Move with Leon, our free 30-minute movement sessions specially designed for people with arthritis 
• Let’s Move for Surgery, our tailor-made, follow-along exercise routines for people with arthritis preparing for or recovering from joint replacement, as well as full body workouts to help you maintain overall fitness.  

From chair-based yoga to Tai Chi, we also host a range of physical activity classes across the UK, specially designed for people with arthritis.