Back to articles
If you want to stay fit but struggle to find the time or energy to do so because of work, then chair exercises may be the answer. These simple and convenient exercises are great at increasing blood circulation, improving your posture and can help prevent back pain. All you need is an office chair and a 500ml bottle of water to get going!*
Wrist stretch: Hold your right arm out in front of you with the palm facing upwards. Use your left hand to grip the fingers of the extended arm and gently pull those fingers towards you, and hold for half a minute. You will feel a stretch in your forearm. Repeat on the left hand.
Lower back stretch: Firstly, sit upright, making sure your breathing is steady, and position your left arm behind your left hip. Then, slowly twist towards the left, allowing your right hand to hold your left forearm and deepen the stretch. You should hold this for half a minute then repeat on your right side.
Leg Extension: Simply sit upright, holding the abs. Then extend the right leg until it’s parallel to the ground, whilst tightening your quadriceps. You should hold this for 2 seconds only before lowering the leg again and repeating for 16 reps. Afterwards, repeat on the left leg.
Chair squat: Sitting on your chair, use your leg strength to lift your torso off the chair until you’re hovering over the chair, whilst extending your arms out for balance. Hold this for 2-3 seconds before standing full upright. Repeat this for 16 reps.
Dips: Making sure that the chair is stable, preferably with the back against the wall, position your hands beside your hips. Then shift your hips in front of the chair, bend your elbows, and lower your body until your elbows are at a right angle. Slowly push yourself back up and repeat for 15 reps.
Bicep Curl: In your right hand, hold the water bottle. Making sure your abs are tightened and spine is straight, move the bottle from your front to the back in a loop until it reaches the shoulder (or near enough). Repeat for 15 reps and then repeat on your left side.
*Please note: if you have any injuries, illnesses or other conditions, please consult your doctor before trying this workout. Please ensure that your chair is stable/ pushed against a wall before attempting these exercises.