Seated Leg Extensions
• Sit on a chair with your feet flat on the floor
• Extend one leg straight out in front of you , lifting your foot a few inches off the floor
• Hold for a few seconds , then lower your leg back down
• Alternate between legs and aim for 2-3 sets of 10-15 repetitions per leg
Seated Twists
• Sit on a chair with your feet flat on the floor
• Hold a light object ( like a water bottle ) in both hands
• Twist your upper body to one side , then return to the center , and twist to the other side
• Repeat for 2-3 sets of 10-15 twists per side
Seated Upper Body Exercises
• Seated rows - attach resistance bands to a sturdy anchor and hold the ends in each hand . Sit up straight and pull the bands toward your chest , squeezing your shoulder blades together . Release slowly .
• Seated bicep curls - hold a light dumbbell in each hand and perform bicep curls while seated
• Seated shoulder press - hold dumbbells in each hand and lift them overhead while seated
Seated Neck Stretches
• Sit comfortably in a chair
• Tilt your head to one side , bringing your ear toward your shoulder
• Hold the stretch for a few seconds , then switch to the other side
• Repeat for 2-3 stretches per side
Seated Toe Taps
• Sit on a chair with your feet flat on the floor
• Lift your toes off the floor while keeping your heels on the ground
• Tap your toes lightly on the floor and then lift them back up
• Aim for 2-3 sets of 10-15 repetitions
Accessibilty for All 23