Program A: Seated Exercises
Program A: Chin-to-chest stretch (straight)
slide 1 of 9
slide 1 of 9, Program A: Chin-to-chest stretch (straight),
- Sit in a firm chair.
- Bend your head forward.
- Hold for at least 15 seconds.
- Repeat 2 to 4 times.
Program A: Chin-to-chest stretch (diagonal)
slide 2 of 9
slide 2 of 9, Program A: Chin-to-chest stretch (diagonal),
- Turn your head slightly toward the direction you will be stretching, and tilt your head diagonally toward your chest and hold for at least 15 seconds.
- If you would like a little added stretch, use your hand to gently and steadily pull your head forward on the diagonal.
- Repeat 2 to 4 times toward each side.
Program A: Overhead reach and side bends
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slide 3 of 9, Program A: Overhead reach and side bends,
- Raise both arms straight above your head.
- Slowly drop your right arm and lean to the right. Feel the stretch in your left side.
- Hold for at least 15 seconds.
- Go back to your original position with your arms over your head.
- Then drop your left arm and lean to the left.
- Repeat 2 to 4 times toward each side.
Program A: Wrist circles
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slide 4 of 9, Program A: Wrist circles,
- Extend your arms out in front of you.
- Keeping your arms straight, rotate your wrists in small circles.
- Do 10 circles to the right, and then 10 to the left.
Program A: Elbow-to-knee exercise
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slide 5 of 9, Program A: Elbow-to-knee exercise,
This exercise helps get your heart beating faster.
- Sit tall with your arms extended above your head.
- Raise your right knee while you lower your left elbow toward your right knee. They don't have to touch.
- Now go back to your original position.
- Raise your left knee toward your right elbow. Then go back to your original position.
- Keep going back and forth in a smooth rhythm for 1 minute. Work up to doing the exercise for 5 minutes or longer.
Program A: Knee extension
slide 6 of 9
slide 6 of 9, Program A: Knee extension,
- Straighten and lift one leg, and hold while you slowly count to 5. Be sure you don't lock your knee.
- Slowly lower your leg back down.
- Repeat 8 to 12 times.
- Do the same exercise with the other leg.
Note: If this exercise becomes easy, you can add a light weight around your ankle or tie an elastic resistance band to the chair leg and your ankle.
Program A: Chair push-ups
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slide 7 of 9, Program A: Chair push-ups,
Note: You need to be in a chair with armrests to do this exercise.
- Sit tall with your feet flat on the floor and spread comfortably apart.
- Grip the armrests, and take a deep breath in.
- Now breathe out as you use your arms to push your body off the chair. (You're not pushing up with your legs.) Straighten your arms as much as you can.
- Hold for about 1 second, and then lower yourself back to the chair.
- Repeat 8 to 12 times.
Program A: Shoulder blade squeeze
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slide 8 of 9, Program A: Shoulder blade squeeze,
- Lift your arms near the level of your shoulders with your elbows pointed straight out.
- Bring your elbows back while you squeeze your shoulder blades together. Don't lift or shrug your shoulders as you are squeezing.
- Hold 6 seconds.
- Repeat 8 to 12 times.
Program A: Shoulder rolls
slide 9 of 9
slide 9 of 9, Program A: Shoulder rolls,
- Sit tall with your feet flat on the floor and spread comfortably apart.
- Roll your shoulders up, then back, then down, then forward in a smooth, circular motion.
- Now roll your shoulders in the other direction.
- Repeat 2 to 4 times.
Current as of: December 7, 2017
Author: Healthwise Staff
Medical Review: Kathleen Romito, MD - Family Medicine & Adam Husney, MD - Family Medicine & Elizabeth T. Russo, MD - Internal Medicine