Chair exercises to do while watching TV
One move per ad break, in your usual chair. Six breaks and you’ve moved from your shoulders to your ankles.
- Seated MarchLift one knee, then the other, to get your legs moving without standing. 30 to 60 seconds.
- Seated Ankle ExercisesHeel–toe rocks and ankle circles for stiff ankles, right from your chair. 10 rocks.
- Shoulder RollsSlow shoulder circles, up, back and down, to loosen stiff shoulders. 5 each way.
- Wrist and Finger ExercisesWrist circles and open-and-close hands for stiff hands, done sitting down. 5 of each.
- Seated Leg LiftsStraighten one knee and hold to work the front of the thigh without standing. 8 each leg.
- Self-Hug StretchWrap your arms around yourself to stretch the upper back between the shoulder blades. 3 breaths, twice.
Tips
A firm chair works better than a recliner or a soft sofa: sinking cushions make the leg moves harder and less steady. Sit toward the front of the seat with your feet flat. A short break fits one move; a long one fits two. Streaming without ads? Do one move at the end of each episode instead.
Read the safety check first if you have a heart, bone or joint condition. Use the gentler version of any move that doesn’t feel right.