Sit Stronger: A Full-Body Chair Workout for Happy Joints & Confident Movement
If standing workouts feel like too much right now because of joint pain, limited mobility, or just starting out, you’re in the right place. This full-body chair routine was made to move with you, not against you—building strength, improving mobility, and boosting energy, all from your chair.
You’ll work on circulation, posture, and everyday strength, all while seated in a sturdy chair. No equipment is required (just a chair with no wheels), but you can use a towel for extra support. And don’t worry about speed or perfection. This is your space to move in a way that feels good.
Warm-Up (3–5 minutes)
1. Seated Shoulder Rolls
Sit tall with both feet flat. Gently roll your shoulders forward 5 times, then backward 5 times. Feel your upper body start to loosen up as your breath deepens.
2. Ankle Circles
Lift one foot slightly off the floor and slowly rotate the ankle 5 times each way, then switch legs. This eases stiffness and boosts circulation.
3. Gentle Side Stretch
Reach your right arm overhead and gently lean to the left. Hold for a breath, then switch sides. Imagine opening space along your ribs—no rush.
Main Workout (10–20 minutes)
1. Seated Knee Lifts (Marching in Place) – 30 seconds
Lift one knee, then the other, like you’re marching. Keep your back tall and core lightly engaged.
Modification: Go slower or place hands on thighs for support.
Why it matters: It builds strength in your legs and supports hip mobility.
2. Arm Circles – 10 reps forward, 10 backward
Extend arms out to the sides and draw gentle circles. Keep your shoulders relaxed.
Modification: Feeling any tension? Take it easy! Drop your arms and shake them out. You can do this again when you’re feeling better.
Why it matters: Keeps your shoulders flexible and your upper body strong.
3. Leg Extensions – 8–10 reps per leg
Sit upright, extend one leg until it’s straight, lower slowly, then switch legs. You’ll feel your thigh working—no need to rush or lock your knee.
Why it matters: Supports knee joint function and leg control.
4. Seated Twist & Reach – 30 seconds alternating
With hands at your chest, gently twist to one side and reach across with the opposite arm. Return to the center and switch sides.
Modification: Keep the movement small if needed.
Why it matters: Improves spinal mobility and encourages gentle core activation.
5. Toe Taps with Arm Raises – 30 seconds
Tap one foot forward while lifting both arms overhead, then return to center and switch. You should feel a gentle stretch as you tap forward and reach overhead, maintaining a light, coordinated flow.
Modification: Find a rhythm that works for you—slow or steady.
Why it matters: Gets your heart rate up just enough and brings your whole body into the movement.
6. Seated Push & Pull (Row Motion) – 8–10 reps
Extend your arms forward, then pull your elbows back like rowing. Squeeze your shoulder blades gently, promoting an open chest. Imagine squeezing a sponge between your shoulder blades.
Why it matters: Strengthens your upper back and improves posture for sitting and standing tall.
Cool Down (3–5 minutes)
1. Deep Breathing with Arm Sweep
Inhale as you raise your arms out and up. Exhale as you lower them gently. Repeat 3 times. Let your breath slow. Let your body thank you.
2. Seated Forward Fold
With your feet flat, slowly lean forward, letting your arms dangle or rest on your thighs. Hold for 2–3 breaths. Use a towel to rest your arms if reaching is difficult. Move slowly, and stop if you feel any discomfort in your lower back or hips.
3. Shoulder Drop & Release
Lift your shoulders toward your ears on an inhale, then exhale and let them drop. Repeat 3 times. Feel the tension melt away.
You Moved Today and That Matters a Lot!
Every rep you did today was a step toward more mobility and strength in your body. Whether you completed one round or the whole session, you showed up today, and that’s a huge victory.
Try coming back to this routine 2–3 times a week. The more consistently you move, the more confident and energized you’ll feel in your day-to-day life. Listen to your body. Rest when needed. Celebrate every bit of progress.
If you need help getting started or staying consistent, CoreLife’s exercise specialists tailor exercise and workout plans to your body’s capabilities, goals, and comfort level. We’ll meet you where you are and help you move forward, one step (or seated march) at a time.