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Free Printable Chair Exercises for Seniors
Ten gentle seated stretches you can do at home in about ten minutes — no equipment, no floor work, and a chair-friendly option for every move. Print it out or save it as a PDF and keep it by your chair.
1Neck
Neck Release
Sit tall with both feet flat. Let one ear drift gently toward that shoulder until you feel an easy stretch down the side of your neck. Keep both shoulders heavy and relaxed.
20 seconds each side
2Shoulders
Cross-Body Shoulder Stretch
Bring one arm straight across your chest. Use your other hand to draw it a little closer. Keep your neck soft and breathe.
20 seconds each arm
3Arms & shoulders
Overhead Triceps Stretch
Reach one arm up and let the hand drop behind your neck. Gently guide the elbow back with your other hand until you feel a stretch along the upper arm.
20 seconds each side
4Upper back
Seated Thoracic Rotation
Cross your arms over your chest. Sit tall and slowly turn your upper body to one side, then the other. Move with your breath — no forcing.
5 slow turns each way
5Spine
Seated Spinal Twist
Sit tall and place one hand on the opposite knee. Gently twist toward the back of the chair, lengthening up through the spine as you turn.
20 seconds each side
6Hips
Seated Figure Four
Cross one ankle over the opposite thigh so the knee opens out. Sit tall and hinge forward a little from the hips until you feel a stretch in the outer hip.
25 seconds each side
7Wrists & forearms
Wrist Flexor Stretch
Reach one arm out, palm up. With the other hand, gently draw the fingers back toward you until you feel an easy stretch in the forearm.
20 seconds each hand
8Wrists & forearms
Wrist Extensor Stretch
Reach one arm out, palm down. Gently draw the knuckles toward you with the other hand until you feel a stretch across the top of the forearm.
20 seconds each hand
9Ankles & calves
Heel Raises
Sitting tall, lift your heels so you are up on your toes, then rock back to lift your toes off the floor. Slow and steady wakes up the ankles and feet.
10 slow reps
10Legs & strength
Sit-to-Stand
Sit toward the front of a sturdy chair, feet flat. Lean forward slightly and stand up, using your hands on the armrests only if you need them. Lower back down with control.
8–10 reps
How to use this routine
- Use a sturdy chair without wheels. Sit toward the front with both feet flat on the floor.
- Move slowly and only into an easy stretch — you should never feel sharp pain.
- Breathe naturally through each move. Aim for once a day; even a few moves count.
- Stop and rest if you feel dizzy, short of breath, or any sharp or unusual pain.
This is general wellness information, not medical advice. Check with your doctor before starting new exercise, especially after surgery or with a heart or joint condition.
Want a plan built around your stiff spots?
Take the free 2-minute quiz and get a gentle daily routine matched to the joints that feel stiffest — with follow-along videos and a chair-first pace.
Take the free 2-minute quiz