Sitting for long periods can make people sleepy. Whether your brain is focusing on intense work or not, your heart rate decreases into a slower rhythm when you’re not moving. Boost your energy by getting your blood flowing with easy chair exercises. Once you learn what’s possible without leaving your seat, you’ll improve your physical comfort and get stronger every day.
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Workout Ideas to Ease Chronic Back Pain
Sedentary lifestyles often lead to lower back pain, which makes sitting difficult. Build your back muscles to reduce physical strain by practicing energy-boosting exercises.
1. Shoulder Blade Squeeze
Sit with your back against your chair and both feet on the floor. Raise your hands so they’re level with your ears while your elbows point toward the floor. You can practice shoulder blade squeeze by pressing your arms backward until your shoulder blades touch. Hold for 10 seconds, then release and repeat at least five times. You’ll increase your heart rate, feel more energized and develop a stronger back.
2. Seated Rows
Grab two things of equal weight, like dumbbells inside your desk or two full water bottles. Sit with your back straight and feet flat. Hold the weighted items in front of your abs so your elbows are at 90-degree angles. Extend the weights and pull them back to your starting position, repeating at least 10 times for three to four sets. Fatigue will disappear once your body gets moving with a back-strengthening workout.
3. Chair Twists
When you’re sitting straight in your chair, turn your torso left and right. The movement contracts and stretches your back muscles, working them without any weights. You can do 20 twists for two to three sets or more if you want. You’ll improve your blood flow and feel more awake while honing the muscles keeping you comfortable throughout your day.
Easy Chair Exercises to Get Stronger
You can feel more energized while improving your arm strength with targeted exercises from the comfort of your chair. Gym workouts aren’t the only way to build muscle.
4. Grip Strength Sets
Look around your desk for something soft, like a stress ball. Squeeze it in one hand and hold your grip for at least five seconds before releasing. Repeat three times per set until you need to take a break. You’ll make your grip stronger while working your body in a refreshing way that rejuvenates the mind.
If you don’t feel any significant tension while squeezing a stress ball, you may have a naturally higher grip strength. Try using a grip trainer to intensify your exercises and feel more awake.
5. Seated Jacks
When you need a major energy boost, push your chair away from your desk and do some seated jumping jacks. Extend your legs out in a V-shape, like you would if you were doing a standing jump. As your legs extend, stretch your arms straight above your head and out in the same directions. Do both movements simultaneously at least 10 times for four sets. Your heart rate will increase, waking you up when drowsiness occurs.
6. Bicep Curls
Afternoon sleepiness doesn’t always require a nap. You can also overcome it with bicep curls. First, move your armrests down if they’re adjustable. If not, sit at the edge of your chair so your arms can extend straight down.
Use dumbbells, full water bottles or books as weights in each hand. Start with your arms down toward the floor before curling your hands up to a 90-degree angle. Your elbow should remain in place as your hands come up and go back down. Repeat 10 times for five sets or until your arms need a break. You may feel slightly out of breath, which means your heart rate is high enough to overcome low-energy lulls in your day.
Simple Movements to Increase Flexibility
When you start yawning in your chair, you may have been sitting still for a long time. Stretch a bit to gently increase your heart rate and prevent uncomfortable muscle stiffness.
7. Cat-Cow Pose
If you’ve never attended a yoga class before, cat-cow poses may feel new. Sit comfortably in your chair and inhale, curling your shoulders forward and bending toward your knees as you do. When you exhale, open the chest by leaning back until you’re looking up toward the ceiling.
Cat-cow poses are among the most beloved easy chair exercises. You’ll stretch your back and shoulders, gain some extra energy from the movement and add yoga to your routine without disrupting your schedule.
8. Hamstring Stretches
The backs of your thighs don’t get much movement when you’re sitting for long periods. Stretching them will make you feel more awake and comfortable. Push your chair back from your desk and extend your legs until only your heels are resting on the floor. Lean forward toward your knees. You’ll experience a pulling sensation within your thighs as your hamstrings stretch.
Hold the stretch for 10 seconds or as long as you feel comfortable. Sit back and rest for another 10 seconds before repeating. If you do 12 stretches during three sets, you’ll increase your heart rate and feel more awake. You may even have less back pain because hamstring stretches relieve tension in the lower back when it’s part of your daily routine.
9. Chest Stretch
Sitting in a slouched position is all too common. When you’re starting to nod off — even if it’s early in the morning — try defeating your sleepiness with chest stretches. Sit straight in your chair and inhale while leaning your shoulders back. Your chest should open as your head faces the ceiling. Exhale and grab your hands behind your back, pulling them down even further to deepen your chest stretch. Repeat at least five times for two sets to energize your mind and relax your upper body.
Improve Your Physical Health Without Leaving Your Chair
There are numerous easy chair exercises you can start doing today. Think about what’s easiest in the space where you spend the most time sitting. Whenever fatigue creeps up in your mind, you can practice the movements for a few minutes and feel ready for anything.
