Seated Exercises

At PT-Connect/PT-Helper, we try to expand our exercise library to help individuals improve their health and fitness. As part of this effort, we have recently added some new seated exercises to provide options for those who are unable to exercise while standing. Some of these exercises have a yoga influence while others are modified versions of fitness exercises.

Listed below are some of our newer seated exercises.

Reminder: Please consult your physician or health professional before engaging in any physical activity and stop if you experience pain or discomfort.

• Seated Bicep Curl (Both Arms, No Weights): Sit on a chair which is not too low with good posture. Place both arms straight down by your side. Moving only your elbow joints, slowly curl your arms straight up as high as it can go. Slowly lower your arms back down to your side. Repeat.
• Seated Core Crunch: Sit in a chair with proper form. Raise both arms up above your head. Tighten your core muscles by pulling in your belly button towards your spine while dropping both arms down to the side and lifting one knee up towards your chest. Relax your core and lower your leg back down to the floor while raising your arms back up over your head. Repeat. You may lift the same knee up or alternate legs during your repetitions.

• Seated Tricep Lifts: Sit in the middle of a chair and lean forward by bending at the hips while keeping your back straight. Place both hands on the side of the chair near your hips. Press your hands into the seat chair, straightening your elbows and lifting your buttocks off the chair. Slowly lower your buttocks back down to the chair seat by bending your elbows. Repeat.

• Seated Cow Cat Stretch: Sit on a chair with good posture at the edge of the chair with feet hip-width apart, palms on thighs or in a comfortable position. Inhale while lifting your chest and sticking your hips out behind you. Lift your chin and gently squeeze your shoulder blades together. Then exhale while your round your chest, tuck in your belly, and drop your chin to your chest. Repeat.

In addition to the exercises listed above, we have many more seated exercises available to help you achieve your recovery or fitness goals.

Reminder: Please consult your physician or health professional before engaging in any physical activity and stop if you experience pain or discomfort.