Seated Home Exercise Program


Seated Long Arc Quad

REPS: 10SETS: 3DAILY: 3WEEKLY: 7

Setup

Begin sitting upright in a chair.

Movement

Slowly straighten one knee so that your leg is straight out in front of you. Hold, and then return to starting position and repeat.

Tip

Make sure to keep your back straight during the exercise.


Seated Cervical Retraction

REPS: 10SETS: 3DAILY: 3WEEKLY: 7

Setup

Begin sitting in an upright position with your feet flat on the floor.

Movement

Gently draw your chin in, while keeping your eyes fixed on something in front of you.

Tip

Make sure that you do not look down as you do this exercise, or bend your neck forward.


Seated Heel Raise

REPS: 10SETS: 3DAILY: 3WEEKLY: 7

Setup

Begin by sitting upright in a chair with your feet positioned shoulder width apart.

Movement

Slowly raise both heels off the ground at the same time, then lower them down to the floor.

Tip

Make sure to keep the balls of your feet in contact with the floor.


Seated Thoracic Lumbar Extensions

REPS: 10SETS: 1HOLD: 5DAILY: 3WEEKLY: 7

Setup

Begin in a sitting upright position with your arms crossed over your chest.

Movement

Slowly arch your trunk backwards and hold, then return to an upright position and repeat.

Tip

Keep your movements slow and controlled. Do not move through pain.


Seated March

REPS: 10SETS: 3DAILY: 3WEEKLY: 7

Setup

Begin sitting upright in a chair with your feet flat on the floor.

Movement

Keeping your knee bent, lift one leg then lower it back to the ground and repeat with your other leg.

Continue this movement, alternating between each leg.

Tip

Make sure to keep your back straight and do not let it arch as you lift your legs.


Seated Gripping Towel

REPS: 10SETS: 2HOLD: 5DAILY: 2WEEKLY: 7

Setup

Begin sitting upright with your arm resting on a table, hand off the edge, holding a rolled towel.

Movement

Squeeze the towel, then relax and repeat.

Tip

Make sure to keep the rest of your arm relaxed during the exercise.


Seated Shoulder Flexion

REPS: 10SETS: 3DAILY: 3WEEKLY: 7

Setup

Begin sitting in an upright position.

Movement

Slowly raise both arms in front of your body, with your elbows straight and thumbs facing forward.

Repeat this movement.

Tip

Make sure not to raise your arms above shoulder height, and try not to arch your back or shrug your shoulders during the exercise.


Seated Hip Adduction Squeeze with Ball

REPS: 10SETS: 3DAILY: 1WEEKLY: 7

Setup

Begin sitting upright with both feet flat on the floor and a ball between your knees.

Movement

Gently squeeze both legs inward against the ball. Hold, then relax and repeat.

Tip

Make sure not to arch your back during this exercise.


Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.