Chair Based Exercises for Mobility

Try these 6 simple exercises 2 or 3 times a week with the residents and they will soon see an improvement in their mobility.

Ankle Activators



  • Place one foot in front, with the heel on the floor.
  • Lift the foot and place the toes where the heel originally was.
  • Repeat 4 times on each foot.

Trunk Twist



  • 'Sit tall' in the chair.
  • Cross the arms and turn the upper body to the side, back to the front then turn the other way.
  • Repeat the movement 4 times.

Shoulder Lifts



  • 'Sit tall' in the chair.
  • Lift the shoulders upwards towards the ears then begin to lower slowly.
  • Repeat the movement 4 times.

Calf Stretch



  • Place one foot in front, with the heel on the floor.
  • Point the toes upwards towards the cieling (a slight pull in the lower leg should be felt).
  • Hold this position for up to 10 seconds then repeat on other leg.

Hamstring Stretch



  • Place the hands on the bent knee for support. 'sit tall', then lean forwards (a slight pull on the back of the thigh should be felt).
  • Hold this position for up to 10 seconds then repeat on other leg.
  • Place one foot in front, with the heel on the floor.

Upwards Side Stretch



  • Place one hand on the shoulder of the same side.
  • lift that elbow upwards towards the cieling with the opposite hand..
  • Hold this position for up to 10 seconds then repeat on other arm.

Download more detailed information on the above factor below.