Aim
To provide a group of exercises that can easily be completed in a chair when sitting down for a meal or to do some work to develop a personal daily exercise routine.
Introduction
These exercises are designed to be done easily before and while sitting in a chair. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as, unsteadiness on feet, joint stiffness and limited joint mobility. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
Exercises included in routine
The following exercises have been specifically grouped to be performed in a chair as part of your daily routine.
Calf raises while sitting (view video)
The aim of this exercise is to strengthen your calf muscles and improve your foot mobility.
(Book reference Level 1 Exercise 4b)
Groin stretch in sitting (view video)
The aim of this exercise is to stretch your inner thigh (adductor) muscles and to improve your hip joint mobility.
(Book reference Level 1 Exercise 10)
Sitting hamstring leg curls (view video)
The aim of this exercise is to strengthen your hamstring muscles (at the back of your thighs), stretch your quad muscles (at the front of your thighs) and mobilise your knee.
(Book reference Level 1 Exercise 11)
Stepping balance (view video)
The aim of this exercise is to improve your balance.
(Book reference Level 2 Exercise 2)
Knee extension in sitting (view video)
The aim of this exercise is to strengthen the quads (front of thighs) muscles.
(Book reference Level 2 exercise 4b)
Seated leg squeeze (view video)
The aim of this exercise is to strengthen your adductor, or inside thigh muscles.
(Book reference Level 2 Exercise 9)
Hamstring leg curls in sitting using exercise tube (view video)
The aim of this exercise is to strengthen the hamstring, or back of thigh muscles, and to stretch the quad, or front of thigh muscles.
(Book reference Level 2 Exercise 10)
Sit to stand with correct technique (view video)
The aim of this exercise is to strengthen your gluteal (or buttock) muscles, strengthen your quad (or front of thigh) muscles and to improve your ability to stand up from a chair.
(Book reference Level 3 Exercise 4)
Side kick with exercise tube (view video)
The aim of this exercise is to strengthen your abductor or outside hip muscles.
(Book reference Level 3 Exercise 6)
Safety considerations
- Suggested repetitions are a guide only.
- If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
- Aim to build up (over a few weeks) to doing strengthening exercise daily.
- Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
- Do not continue exercising with increasing pain or pain that is moderate to severe.
- Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.