9 Exercises You Can Do Without Getting Out of Your Chair!

Let’s face it — finding time to work out can be tough. There’s work. There’s stuff to do at home.

But you know what? You don’t have to take time out of your day to get into your workout gear and head to the gym to exercise.

In fact, you don’t even have to get out of your chair!

Here are nine great exercises you can do without leaving your seat. And we’re talking real exercise, from stretching to strength training — even yoga. (Remember, if you feel discomfort doing any exercise, ease up and talk to your doctor. It’s gain, not pain!)

Stretching: Everyone knows stretching is great exercise. And it can be especially helpful for anyone who spends a lot of time in a chair and in front of a keyboard. Here are a few stretches that will help make you more flexible, ward off repetitive movement injuries and stress, and make you feel better!

1. The Shoulder Shrug: Sit comfortably; back straight, feet on the floor and arms resting on your thighs. Now shrug — lift your shoulders up toward your ears. Hold for 10 seconds and release.

The Shoulder Shrug

2. Reach for the Sky: Sit toward the front of your chair with feet flat on the floor. Interlock your fingers in front of you, palms outward. Now, raise your arms up toward the ceiling. Draw in your shoulders and chin. Hold for 10 seconds.

Reach for the Sky

3. Wrist and Fingers Stretch: Sit comfortably; back straight, feet on the floor. Reach your left arm out straight in front of you, wrist bent, fingers pointing downward. Now use your other hand to gently bend your wrist further down. Hold for 10 seconds. Do the same with the right hand. Now, hold your left hand out, but this time, bend your wrist upward. Use your other hand to gently pull each finger back toward you. Switch to your right arm.

Wrist and Fingers Stretch

(This is just a beginning. To see more cool stretches, check out our Work Safe Stay Healthy (WSSH) Computer/Desk Stretches and this cool CNC-TV video.)

Strength Training: That’s right. You can actually do some serious strength training without getting out of your chair. And you don’t need dumbbells either. You just need some good old-fashioned isometric exercises — flexing a muscle against an immovable object! Martial arts legend Bruce Lee was a big proponent of isometrics and the National Institutes of Health and others say isometric exercise can lower blood pressure. (If you’ve got high blood pressure, you should still see your doctor.)

1. Triceps Pushdown: Sit comfortably; back straight, feet on the floor. Place the palms of both hands on top of desk in front of you with your elbows at 90 degrees and push down. Hold for about six seconds.

2. Biceps Builder: Sit comfortably; back straight, feet on the floor. This time, make your hands into fists and place them under your desk in front of you with your elbows at 90 degrees. Push up!

3. Chest Press: Sit comfortably; back straight, feet on the floor. Place your palms together in front of your chest, elbows pointed out. Press your palms together. Hold for about six seconds.

Yoga: We don’t recommend trying any “downward facing dog” moves in your chair, but yes — you can do chair yoga! Here are a couple of great yoga poses you can do without getting up.

1. Neck rolls: Sit comfortably; hands in front of you, feet on the floor. Let your chin drop down to your chest. Slowly make circles with your neck, first in one direction and then the other. Try to keep your shoulders relaxed.

2. Cat-cow stretch: Sit comfortably with both feet flat on the floor and your hands resting on your knees. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your spine and let your head drop forward.

3. Seated spinal twist: Turn to your right so you are sitting sideways in your chair. Twist toward the back of your chair, using your hands to hold both sides of the back of your chair. Turn to your left, sit sideways and repeat.