Injuries are common, and they can slow us down significantly. Whether you sustained an injury from an accident or a physical activity, they can be debilitating and frustrating.

Recovering from an injury can be challenging, and it may take some time to get back to your full strength and mobility.
Fortunately, chair exercises can help speed up the recovery process, especially if you are unable to stand or engage in rigorous physical activity. These exercises can help improve your range of motion, strength, flexibility, and balance. In this article, we will share with you five chair exercises that can aid in your injury recovery process.

The Seated Leg Lift

This exercise targets the front and back of your thighs, hamstrings and glutes, and helps improve overall leg strength and stability. To perform this exercise:
1. Sit on the edge of the chair with your feet flat on the floor.
2.

Slowly lift your right leg off the ground, keeping your knee bent.
3. Hold your leg in the air for a few seconds, then slowly lower it back to the starting position.
4. Repeat these steps for your left leg.
5. Perform 10 repetitions on each leg.
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The Knee Extension

This exercise helps strengthen your quadriceps, which are the muscles at the front of your thighs. It also helps to improve your knee extension range of motion. Here’s how to do it:
1.

Sit on the edge of the chair, with your feet flat on the floor.
2. Straighten your right leg, lifting it off the floor.
3. Hold your leg up for 3-5 seconds before lowering it slowly back to the ground.
4.

Perform this exercise 10 times on each leg.

The Seated March

This exercise is perfect for improving your cardiovascular fitness, balance, and lower limb strength. It mimics marching in place. Here’s how to do it:
1. Sit on the edge of the chair, with your feet flat on the floor.
2. Slowly lift your right leg off the floor while keeping your foot flexed.
3.

Lower your leg back down to the starting position.
4. Repeat with your left leg.
5. Increase your speed, alternating your legs, like you’re marching, and continue for 30 seconds.
6. Rest for 30 seconds before starting again. Perform three to four sets.
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The Seated Row

This exercise helps strengthen the muscles in your back, shoulders, and arms. You can use a resistance band or dumbbells. Here’s how to do it:
1. Sit on the edge of the chair with a resistance band wrapped around your feet.

Ensure the resistance is enough to challenge you but not too heavy to the point of pain.
2. Hold each end of the band with your palms facing each other and your arms extended, parallel to the floor.
3. Keep your elbows bent and your arms close to your sides, pull the band towards your chest.
4.

Hold for 2-3 seconds, then release the band back to starting position.
5. Repeat 10 times.

The Seated Twist

This exercise targets your core muscles, which include your abdominals, lower back, and obliques. It also improves spinal flexibility and mobility.

Here’s how to do it:
1. Sit up straight on the chair, keeping your feet flat on the floor, hip-distance apart.
2. Place your left hand on your right knee.
3. Slowly twist your upper body to the right, using your right hand to support yourself behind the chair.
4.

Hold this position for 2-3 seconds.
5. Return to the starting position and repeat on the other side.
6. Repeat 10 times on each side.
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Conclusion

Chair exercises are effective and suitable methods of recovery, and they are easy to do at home or the workplace. They help you maintain your overall physical fitness when you’re in the process of recovering from an injury.

By doing these exercises, you can regain your strength and flexibility, as well as improve your balance and mobility.
It important to remember that these exercises are not meant to take the place of proper medical care. If you’re recovering from an injury, and you have any questions about your condition or treatment, consult your doctor before starting any new exercise regimen.