Chair Exercises

If you are admitted to hospital, it is important to keep active where possible.

This booklet will outline important information about what exercises to complete while in hospital and when returning home, to aid with maintaining muscular strength and regular movement of the body.

How do I improve my experience with exercising?

If you do not usually exercise or are unable to complete long periods of exercise, any physical activity you can do is better than none at all.

For example:

• If you feel you need help with exercises, ask your family or friends when they come to visit.

• The most important thing to remember when doing your exercises is to start small and build up your tolerance gradually.

• During the first few months of increasing your physical activity following your hospital admission, it may be helpful to be active with other people.

To reduce your risk of ill health from being inactive, it is nationally advised that adults and older adults should exercise at least 150 minutes a week and reduce the amount of time spent sitting or lying.

What are the benefits of exercising?

Improves your muscle strength that can reduce with ageing. 

•  Reduces your risk of coronary heart disease, stroke, various cancers and diabetes.

•  Can increase your life expectancy.

•  Helps keep your independence and taking part in your usual daily tasks.

•  Helps improve your mental being and brain functions. This can help with managing stress and improving quality of life.

•   Can reduce levels of stress and anxiety.

•   Helps improve your self-confidence.

•   Reduces the risks of accidental falls and fall-related injuries.

•  Improves bone health and how well you can move, making daily tasks easier to complete.

Introduction to Chair Exercises:

This leaflet will demonstrate the key exercises that we promote to improve upper limb and lower limb strength, alongside specifically improving your balance, coordination and mobility.

Each exercise will include a small explanation, alongside the sets and repetitions we advise you to try when completing your exercises. A ‘repetition’ or Reps is each time you complete one whole movement. A ‘set’ is how many times each repetition/movement is completed in a row (you may set a target to achieve prior to completing your exercises). For example: when completing your first exercise ‘reaching forward in sitting’ – each time you reach forwards this is one repetition. If you were to complete 10 repetitions in a row, this would be 1 set of 10 repetitions.

Each exercise should be completed to your own ability, and you should follow the advice as noted on each individual exercise with regards to making each one easier or harder.

Lower Limb Strengthening Exercises:

Exercise 1: Heel Raises

Sit upright with your feet placed flat on the floor and shoulder width apart. Raise both heels off the floor. Return to starting position.  Do 2 sets of 5 reps. When these start to become easier over time:

• Increase the number of sets to 3 and increase the repetitions by 5 to 10.

• Hold your heel off ground for 5 seconds, controlling your heel back down to the starting point.

If this is too hard:

• Do less repetitions.

• Reduce the distance you lift your heel off the floor.

Why?

This exercise helps to strengthen your lower leg (calf) muscles as well as improving your balance when standing and walking. These exercises help maintain good circulation in your legs whilst you are sat in the chair. This will help with normal day to day activities like walking and standing up from a chair.

Exercise 2: Toe Taps

In sitting, place both feet flat on floor. Push the heels of your feet into the ground, raising your toes off the ground and tapping your toes back onto the ground. Complete these exercises one leg at a time. Do 2 sets of 5 reps each leg. When these start to become easier over time:

• Increase the number of sets to 3 and the repetitions by 5 to 10.

• Hold your toes off ground for 5 seconds, controlling the movement back down to the starting point.

If this is too hard:

• Do less repetitions.

• Reduce the distance you lift your toes off the floor.

Why?

This exercise helps to strengthen your ankle muscles as well as improving your balance, and coordination when standing and walking. These exercises are also maintain good circulation in your legs whilst sat in chair. This will help with normal day to day activities like walking and standing up from a chair.

Exercise 3: Knee Extension

In sitting, place your feet flat on the floor with your knees at a 90-degree angle. Extend your leg out in front, so your leg becomes straight. Hold your leg out straight for approximately 3 seconds and control the movement back to the starting position. Repeat with other leg. Do 2 sets of 5 reps each leg. When these start to become easier over time:

• Increase the number of sets to 3 and the repetitions by 5 to 10.

• Build up the time you hold your leg straight from 5 to 10 seconds per repetition.

• Add a resistance band or ankle weights when completing the exercise.

If this is too hard:

• Do less repetitions.

• Reduce the distance you straighten your leg.

• Reduce the time you hold your leg out straight.

Why?

This exercise helps increase flexibility and strength in your knee. Increasing your flexibility and strength in the knee joints can help with normal day to day activities like walking up the stairs, standing from a chair and lifting your legs into bed.

Exercise 4: Marching in Sitting

Sit upright with your feet placed flat on the floor and shoulder width apart. Bring your right knee up towards your chest and return to starting position. Repeat with your left knee. Do 2 sets of 5 reps each leg. When these start to become easier over time:

• Increase the number of sets to 3 and the repetitions by 5 to 10.

• Add resistance band.

• Hold knee up for 5 seconds.

• Do this movement while standing.

• Reduce the repetitions.

Why?

This exercise helps to strengthen your hip, thigh and buttock muscles, and will improve the flexibility and movement within your hips and lower back. Marching in standing will improve balance whilst increasing core stability. This helps with normal day to day activities such as sitting up, washing, dressing, standing up and walking.

In sitting, place your feet flat on floor with your knees at a 90-degree angle. Place a slide sheet, or something with a slippery surface under one foot. Slide your leg forward and back controlling the movement at all times. Repeat with the other leg. Do 2 sets of 5 reps with each leg. When these start to become easier over time:

• Increase the number of sets to 3 and the repetitions by 5 to 10.

• Add a resistance band to add tension when completing the exercise.

If this is too hard:

• Do less repetitions.

• Reduce the distance you slide your leg forwards.

Why?

This exercise helps increase flexibility and strength in your legs which can help with many things, including walking up stairs and standing from a chair. This helps with normal day to day activities such as sitting down and standing up from a chair.

Upper Limb Strengthening Exercises

Exercise 1: Frontal Raise

In sitting, place your arms down beside your body. Lift one arm straight out in front of you to 90 degrees. Making sure, you keep your elbow straight and hold for approximately 5 seconds. Gently lower it back down to the start position. Make sure each exercise is slow and controlled. Do 2 sets of 5 reps with each arm. When these start to become easier over time:

• Increase the number of sets to 3 and the repetitions by 5 to 10.

• Hold a small hand weight or use a resistance band and to increase tension.

If this is too hard:

• Grip both hands together and complete the exercise.

• Keep your elbows slightly bent.

Why?

This exercise helps to strengthen your shoulder muscles. This can aid with improving shoulder function and helping with normal day to day activities like washing and dressing, reaching into cupboards and lifting items.

Exercise 2: Lateral Raise

In sitting, place your arms down beside your body. Lift one arm out to the side, making sure you keep your elbow straight and hold for approximately 5 seconds. Gently lower it back to beside your body. Make sure each exercise is slow and controlled. Do 2 sets of 5 reps with each arm.

When these start to become easier over time:

• Increase the number of sets to 3 and the repetitions by 5 to 10.

• Hold a small hand weight or use a resistance band to increase tension.

If this is too hard:

• Bend your elbows.

Why?

This exercise helps to strengthen your shoulder muscles. This can aid with improving shoulder function and helping with normal day to day activities like washing and dressing, reaching into cupboards and lifting items.

Exercise 3: Arms above Head

In sitting, place your arms down beside your body. Raise both arms above your head, making sure that you keep your elbows straight and hold for approximately 5 seconds. Gently lower, your arms. Make sure each repetition is slow and controlled. Do 2 sets of 5 reps. When these start to become easier over time:

• Increase the number of sets to 3 and the repetitions by 5 to 10.

• Hold a small hand weight or use a resistance band to increase tension.

If this is too hard:

• Raise your arms as much as possible.

• Keep your elbows slightly bent.

Why?

This exercise helps to strengthen your shoulder muscles. This can aid with improving shoulder function and helping with normal day to day activities like washing and dressing, reaching into cupboards and lifting items. 

Exercise 4: Punching in front:

While seated, tuck your elbow into your sides with your arms’ resting on the armchair. Bring your arm straight out in front of your body. Make sure each repetition of the exercise is slow and controlled and return to the starting position. Do 2 sets of 5 reps. When these start to become easier over time:

•  Increase the number of sets to 3 and the repetitions by 5 to 10.

•  You can hold a small hand weight or use a resistance band to increase tension.

If this is too hard:

• “Punch” out and only straighten your elbow half way (any movement is good movement).

Why?

This exercise helps to strengthen your arm muscles. This can aid with improving shoulder function and helping with normal day to day activities like washing and dressing, reaching into cupboards and lifting items.

Exercises 5: Rowing

While seated, place your elbows by your side at a 90-degree angle and make a fist with your hands. Fully straighten your elbows out in front of you and pull your fists back towards your chest in a rowing motion. Make sure each repetition is slow and controlled and return to starting position. Do 2 sets of 5 reps.

When these start to become easier over time:

• Increase the number of sets to 3 and the repetitions by 5 to 10.

• You can hold a small hand weight.

If this is too hard:

• Straighten your arms as much as possible (any movement is good movement).

Why?

This exercise helps to strengthen your arm and back muscles. This will assist you with normal day to day activities like lifting objects at home, opening a drawer and moving objects around your home.

PIL1513 – Chair Exercises – Progress Tracker (249kB pdf)

What do I do if I have a fall?

Although increasing physical activity levels can reduce the risk of accidental falls and falls-related injuries, falls can still happen. If you have had a fall, lost your confidence or became unsteady on your feet, it is even more important that you stay active and complete your exercises daily (NHS inform, 2023).

If you do have a fall, the following information can help with remaining safe:

• Do not panic.

• Use a telephone, pendant alarm, or try to shout for help.

• Do not move if you feel any sort of pain or know that you have injured yourself.

• And you are not injured, you may want to try to get onto your hands and knees near the closest chair first before getting up.

• If you have attempted to get up but are unable to, you need to keep warm. Try to keep your arms and legs moving regularly and cover yourself with anything close by.

• You should always tell your doctor and health care professionals; even if you were successful on getting yourself up following the fall and do not feel injured.

Reference List

• NHS Inform (2023) Keeping active to help prevent falls. Available at: https://www.nhsinform.scot/healthy-living/preventing-falls/keeping-well/keeping-active-to-help-prevent-falls  (Accessed on: 18 May 2023).

• Alberta (2019) How to get up from the floor by yourself. Available at: https://myhealth.alberta.ca/Alberta/Pages/get-up-by-yourself-fall-prevention.aspx  (Accessed on: 19 May 2023).

Comments, concerns, compliments or complaints

Patient Experience Team (PET)

We are continually trying to improve the services we provide. We want to know what we’re doing well or if there’s anything which we can improve, that’s why the Patient Experience Team (PET) is here to help. Our Team is here to try to resolve your concerns. The office is based at the University Hospital of North Tees if you wish to discuss concerns in person. Our contact details are:

Telephone: 01642 624719
Freephone: 0800 092 0084
Opening hours: Monday to Friday, 9:30am to 4:00pm
Email: [email protected]

Out of hours

Out of hours if you wish to speak to a senior member of Trust staff, please contact the hospital switchboard who will bleep the appropriate person.
Telephone: 01642 617617

Patient, Public and People with Lived Experience

We are looking for patients to share their experiences of healthcare and to join our Involvement Bank. Working with the patients, carers, families and the general population we support in making decisions about their care can lead to better health outcomes, increased patient satisfaction and a better overall experience. We want to listen and work with you in shaping the future of your healthcare services. To find out more about the Involvement Bank go to our website or contact us at:

Website: www.nth.nhs.uk/about/community/people-with-lived-experience
Email: [email protected]

Data protection and use of patient information

The Trust has developed Data Protection policies in accordance with Data Protection Legislation (UK General Data Protection Regulations and Data Protection Act 2018) and the Freedom of Information Act 2000. All of our staff respect these policies and confidentiality is adhered to at all times. If you require further information on how we process your information please see our Privacy Notices.

Telephone: 01642 383551

Email: [email protected]

Leaflet feedback

This leaflet has been produced in partnership with patients and carers. All patient leaflets are regularly reviewed, and any suggestions you have as to how it may be improved are extremely valuable. Please write to the Clinical Governance team at:

Email: [email protected]