Chair exercises

Five gentle seated exercises from the NHS, timed at your own pace. Useful for mobility, posture and getting active again after a break.

Your details

2 rounds of the NHS sitting exercises

12 min

for the whole routine, and 3 sessions a week meets the NHS "at least twice a week"

Routine timer 19 steps, 12:06 in all
Chest stretch (5 times)55 s
Upper body twist (5 each side)80 s
Hip marching (5 each side)30 s
Ankle stretch (10 each side)60 s
Neck rotation (3 each side)48 s
Rests (9 x 20 s)3 min
Each week (3 sessions)36 min

The NHS routine: chest stretch, upper body twist, hip marching, ankle stretch and neck rotation, in a solid chair without wheels or arms, feet flat on the floor. Move slowly, breathe normally, and build the repetitions up gradually over the weeks. Pair it with the NHS strength and balance routines for the full picture.

If you are not sure these are suitable for you, check with your GP or a physiotherapist first. Stop if anything hurts or you feel dizzy.

The working

2 rounds, 3 seconds a move, 20 second rests

One round of the five exercises takes 4 min 33 s at 3 seconds a move (holds included). Two rounds plus 9 rests of 20 seconds come to 12 minutes, and 3 sessions a week is 36 minutes, comfortably over the NHS "at least twice a week".

The five exercises

From the NHS routine

Exercise	Repetitions
Chest stretch	hold 5 to 10 s, 5 times
Upper body twist	hold 5 s, 5 each side
Hip marching	5 lifts each leg
Ankle stretch	2 sets of 5, each foot
Neck rotation	hold 5 s, 3 each side

Set up

Before you start

A solid chair without wheels or arms
Feet flat on the floor, knees at right angles
Loose, comfortable clothes and water nearby
Build the repetitions up slowly over the weeks

The timer

Follow along from your chair

Press start the routine and the page names each NHS sitting exercise in turn, with your rest between them, for as many rounds as you picked. It announces each change to screen readers and buzzes on phones that allow it. Go at your own pace: you can stop it at any time.

Read with care

What this cannot tell you

Say these are right for youIf you are unsure, check with your GP or physiotherapist.
Replace rehabilitationExercises after surgery or a stroke should follow your own plan.
Count as all your activityAdd strength and balance exercises and some walking if you can.

Questions

Common questions

How often should I do chair exercises?

The NHS suggests at least twice a week, combined with its flexibility, balance and strength routines.

Are chair exercises good for older people?

Yes. They help mobility and flexibility and are a gentle start if you have not exercised for a while.

Can chair exercises help with weight?

They use a little energy, but their main benefit is mobility, posture and confidence to move more.

What if something hurts?

Stop. Mild stretch is fine, pain is not. Talk to your GP or a physio if it keeps happening.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stay safe and get support

Call 999 if someone has fallen and may have hurt their head, neck, back or hip, or cannot get up. See a GP if you have had a fall or are worried about balance: they can refer you to a falls service. Age UK's advice line is free on 0800 678 1602.