Seated Exercises for Elderly

Maintaining strength, flexibility, and comfort becomes increasingly important as we age. Seated exercises are accessible, gentle, and perfect for building mobility without the strain of standing workouts. Here are effective yet simple movements recommended by physical therapists at Health Plus PT:

1. Seated Hip Stretch

Target area: Hips & glutes

How to do it: Sit upright. Cross your right ankle over your left knee. With a straight back, gently lean forward until you feel a stretch in your right hip/glute. Hold for 10–30 seconds, then switch sides.

2. Seated Cat‑Cow Stretch

Target area: Spine, torso, neck, shoulders

How to do it: Sit tall, hands on knees. Arch your back and lift your chest – like “Cow.” Then round your spine and tuck your chin – like “Cat.” Repeat 8–10 times to release tension and improve spinal mobility.

3. Wrist & Forearm Stretch

Target area: Wrists and forearms (great for typing, gripping)

How to do it: Extend your right arm with palm up, fingers pointing down. Use your left hand to gently pull the fingers back toward you. Hold, then switch sides. For a variation, place palms on the desk facing you and lean forward.

4. Overhead Reach & Side Stretch

Target area: Sides, shoulders

How to do it: Interlace your fingers overhead and press upward. To deepen, lean over to one side until you feel a side stretch. Hold for 10–30 seconds; switch sides.

5. Spinal Twist

Target area: Lower back, spine

How to do it: Sit tall, feet flat. Place your right hand on the back of the chair and gently twist your torso to the right. Hold for 10–30 seconds, return to center, then twist left.

6. Hamstring Stretch

Target area: Hamstrings and low back

How to do it: Extend one leg forward with heel on the floor. Flex your foot and hinge forward from the hips until you feel the back-of-the-leg stretch. Hold, then switch legs.

7. Chest Stretch

Target area: Chest and shoulders (corrects forward posture)

How to do it: Either sit or stand. Interlace your hands behind your back and gently lift your arms, squeezing your shoulder blades together. Hold for 10–30 seconds.

In Summary

Seated Exercises for Elderly explains how simple chair-based movements help older adults improve flexibility, strength, and mobility safely. It covers why seated exercises are ideal for seniors with balance or mobility challenges, how gentle stretches and strengthening movements reduce stiffness and pain, and how regular practice supports better posture and joint health. Seated exercises keep seniors active, comfortable, and independent in daily life by enhancing circulation, reducing discomfort, and maintaining functional movement without the strain of standing workouts.

Schedule Your Appointment with Health Plus Physical Therapy Today

Our expert team offers simple seated exercise routines to keep seniors strong, flexible, and comfortable. With easy chair-based stretches and movements, we help you improve mobility, reduce stiffness and pain, and build confidence in daily tasks. These gentle seated exercises support better posture, enhance circulation, and keep you active and independent every day.

Contact us today to get started and book your appointment!