Chair exercises – 10-minute mobility workout

Hello, my name is Hara and I'm a cardiac rehab exercise practitioner. I help people manage their heart conditions or recover from heart procedures using exercise. In this video, I'm going to show you a 10-minute workout you can do while sitting down. This workout is designed to improve the mobility of different joints in your body. It will help to reduce stiffness, increase range of motion, and reduce falls as you get older. I'll be demonstrating 10 exercises alongside Rob who has been through cardiac rehab. We will show you two different versions of each exercise. You pick the option that suits you best and then follow along with us at home. You can do this workout two to three times a week. Start slowly and gradually build up. Don't forget to do a warm up beforehand and a cool down afterwards. If you have a heart condition or you are concerned that these exercises may make an existing medical condition or injury worse, please speak to your doctor first. Your first exercise is a head turn. Sit on a chair with your feet hipwidth apart and your shoulders relaxed. For option one, move your head to look over one shoulder. Then slowly come back to the center. Look over the other shoulder. Then come back to the middle. Or for option two, try bringing your ear down towards your shoulder. Then rotate it in a half circle by moving it down towards your chin and over to the other shoulder. Choose your option. Then repeat it 8 to 12 times in both directions. Make sure you only move your head as far as is comfortable. Your next exercise is a shoulder roll. Sit on a chair with your feet hipwidth apart and your arms by your side. Bring your shoulders up to your ears. Roll them backwards in a circle motion. If you can put your hands on your shoulders and move your elbows in a circle backwards, too. Roll backwards 10 to 12 times. Next up are wrist circles. Sit in a chair with your feet hipwidth apart. Hold your wrists out in front of you with your hands making a fist. Or you can clasp your hands together and rotate your hands together. Rotate in one direction 8 to 12 times. Then repeat in the other direction 8 to 12 times. Your next exercise is a chest opener. If you've had open heart surgery, wait at least 12 weeks before trying this exercise. Sit on the chair with your feet hipwidth apart and your back straight and put your hands on your temples. Inhale. Then move your elbows slightly backwards and your shoulder blades together so your chest opens up and out. Hold the position for two to three seconds, making sure your head does not fall backwards. Then relax back into your starting position. Or you can take your arms out to the side at shoulder height at a 90° angle and let your shoulders relax. Repeat either option eight to 10 times.

Heat. This exercise is a spine twist. Sit on a chair with your feet hipwidth apart and your arms crossed over your chest. Twist your entire upper body towards the side from the waist as far as feels comfortable while keeping your hips facing forward. Come back to the center. Then slowly twist back towards the other side. You can also try this exercise with your hands at your temples or straight out to the sides. Repeat the entire movement eight to 10 times. — The next exercise is a forward bend. Sit on a chair with your feet hipwidth apart, your back straight, and your arms by your sides. Bring your chin to your chest, and then gradually roll down as far as you can. Slowly come back up to a seated position. If it feels comfortable and does not make you feel dizzy, you can roll down further. Repeat four to six times. The next exercise is a side bend. Sit on a chair with your feet hipwidth apart and your hands by your side. Slowly lean over to one side without moving your hips or leaning forwards or backwards. Come back to the center and repeat on the other side. or you can put your hands on your temples. Repeat your chosen option six to eight times on each side. This exercise is called a knee hug. Sit on a chair with your feet hipwidth apart and hold one leg under the thigh. Slowly pull your knee towards you as far as feels comfortable, keeping your back straight. Gently lower your leg until your foot is back down onto the floor. Or you can hold your leg on the shin below your knee instead. Repeat eight to 10 times on each leg.

— Next up are hip circles. Sit on a chair with your feet hipwidth apart and lift one leg up as far as feels comfortable. Keep your knee bent and move your leg up and out to the side in a circle. If you can, try keeping your leg straight. Move your leg in a circle 10 to 12 times. Repeat on the other leg. Your final exercise is an ankle point. Sit on your chair with your feet hipwidth apart and lift one leg slightly off the floor. Without moving your leg, point your foot forwards. Then flex your toes up towards the sky. If that feels comfortable, try rotating your foot in a circle at the ankle in both directions. Repeat 8 to 12 times on each foot. — If rotating your ankle, repeat 8 to 12 times in the opposite direction. Then repeat on the other foot. Heat. I hope you enjoyed this workout. For more chair-based exercises, please visit the British Heart Foundation website.