The 4 Best Chair Exercises to Improve Balance That You Can Do in Minutes: Step-by-Step Guide

Maintaining stability and coordination as you get older isn’t always the easiest. And unfortunately, you may be more at risk of falling or getting injured if you’re off-kilter. Rather than continuing to be unsteady, you may want to try some chair exercises to improve balance. Experts share that these movements are quick and easy and can be done right from home. Here, exercises that boost your balance and steps for how to complete them.

Why should you do chair exercises to improve balance?

When it comes to improving your balance, you don’t need complicated exercises. You also don’t need a lot of equipment.

“Balance problems can have a profound impact on our quality of life,” says Thea Johansen, PT , physiotherapist at VELA Chairs. The risk of falling and the fear can lead to an inactive lifestyle, social isolation and a lack of independence.

Johansen adds that “Older people, in particular, experience balance problems and may feel limited in their ability to participate in daily activities such as walking, shopping, and interacting with family and friends, which can impact their psychological well-being.”

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The best chair exercises to improve balance

“The most important aspect of any good physical exercise is that it can be modified to adapt to the physical level of each individual by progressing or regressing the exercise,” says Johansen.

Now, the best chair exercises to improve balance and reduce your risk of falling. You should try to do these at least twice a week, but more often is welcome. Make sure to use a sturdy chair and always talk to your doctor before trying these balance exercises.

1. Sit to stands

“The primary muscles involved in standing include your quadriceps, which are located on the front of your thighs and control knee extensions, and your glutes, also known as your butt muscles, which control the extension required at the hips,” explains Devin Trachman PT, DPT, MTC, OCS , clinic director for PTCentral. “Your hamstrings allow you to descend into a sitting position in a controlled manner and provide additional stability.”

1. Start by sitting in a chair and then stand up.
2. Do not use your hands.
3. If this is too challenging, use a chair with armrests to push up or place your hands on your knees for assistance.
4. Do three sets of eight to 12 reps.

2. Marches

“Marches are an important exercise to work on balance because it requires you to be on one leg at a time,” says Trachman. She suggests standing behind a chair in case you need support. The goal of this exercise is to lift your knees as high as possible without needing to grab the chair.

1. Start by standing tall with your feet hip-width apart.
2. Engage your core muscles for stability.
3. Begin by lifting one knee towards your chest while keeping your back straight.
4. Lower your foot back to the ground and repeat with the opposite leg.
5. Perform 12-15 reps for three sets.

If standing behind the chair is too challenging, Trachman says you can use one or two arms to hold onto the chair while you perform these marches or perform them while seated.

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3. Heel raises

“Heel raises are important for strengthening your calf muscles: the gastrocnemius and soleus,” explains Trachman. “These muscles control ankle stability, which is vital for ambulating (walking without assistance) and balance.”

1. Lift your heels off the ground, raising onto the front of your foot.
2. Perform three sets of 12-15 reps.
3. For more of a challenge do these behind the chair without using your arms for assistance.

4. Knee Extensions

Trachman says these exercises work primarily to strengthen the quadriceps muscle. “The quads are essential for stabilizing the knee, which is a very important piece of balancing.”

1. Sit in the chair.
2. Extend your leg out straight in front of you.
3. Return to the starting position.
4. Do three sets of 15 reps on each side.

You can easily modify any of these exercises to make them more challenging or easier depending on how you want to improve your balance.

For more easy exercises to improve your health:

Experts’ 7 Best Chair Exercises for Seniors That Improve Strength, Balance and Flexibility

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .