Seated Marches: Sit tall in the chair with feet flat on the floor. Lift one knee toward the chest, then lower it back down. Alternate legs, marching in place for a set amount of time or repetitions.
Chair Leg Lifts: Sit tall with feet flat on the floor. Extend one leg straight out in front of you, then lower it back down. Repeat on the other side, alternating legs for a set number of repetitions.
Seated Knee Extensions: Sit tall with feet flat on the floor. Extend one leg straight out in front of you, then bend the knee and bring it back down.
Chair Squats: Stand in front of the chair with feet shoulder-width apart. Lower your body down as if sitting in the chair, then return to a standing position.
Seated Toe Taps: Sit tall with feet flat on the floor. Lift one foot off the ground and tap the toes on the floor in front of you, then return to the starting position.
Chair Yoga: Perform gentle yoga poses while seated in a chair, such as seated twists, forward bends, and side stretches. These movements help improve flexibility, mobility, and relaxation.
Arm Circles: Sit tall with arms extended out to the sides. Make small circles with the arms, gradually increasing the size of the circles.
Seated Shoulder Press: Sit tall with feet flat on the floor. Hold a light weight or water bottle in each hand at shoulder height.
Seated Row: Sit tall with feet flat on the floor and arms extended in front of you, holding onto a resistance band or towel.
Seated Calf Raises: Sit tall with feet flat on the floor. Lift the heels off the ground as high as possible, then lower them back down.
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