See 7 Best Images of Printable Seated Exercises For Seniors. Roll forward, onto your knees, leaning on your hands for support. ** This exercise chair is great for people who work sedentary jobs and want to have easy access to exercises, seniors who need to gain strength, or persons generally seeking more movement, flexibility, or weight loss. The seated workouts for seniors, chair exercise for seniors, and seated exercises for elderly can be done right from the comfort of your own home. You will burn fat, calories and help drop the pounds. Place your fingers behind your head and tighten your abs. Hold for 30 to 60 seconds. As an Indigenous man in a senior government role, Ken Wyatt is ambitious but pragmatic, as he struggles to bridge the gap between Indigenous expectations and political realities. Welcome to EXTEND Exercise. A raft of constitutional and legislative reforms to deepen civil liberties, individual rights, extend the women’s quota system and entrench political and electoral reforms, are expected to be gazetted next month under an omnibus Constitutional Amendment Bill, it has been learnt. With just the use of a chair, these exercises will help improve your strength, lose weight and get a flat stomach. Read on to find 14 exercises seniors can do to improve their balance. 25 Min Chair Exercises Sitting Down Workout is\par a chair workout for seniors or those\par with limited mobility you'll get to\par choose the intensity of. Sit upright in a chair with your hands in front of your body and your weight centered on your sit bones. Wellness is different for everyone, but for over 25 years, Gaiam has made your well-being our mission by focusing our efforts on yoga, fitness, meditation, and active sitting. Shop Healing Exercise Sitting Tai Chi Video by Tommy Kirchhoff: The Best at Home Chair Exercises for Seniors & Older Adults - Tai Chi Moves Help Heal Arthritis, Osteoporosis, Joint Pain & More! See Our Feedback. This week we will be going through a 25-minute workout for seniors which works your whole body. These race activities for kids give them a cardio workout and promote team awareness and sport. Some Tai Chi exercises are easier to do while seated than others. Keep in mind that you want a sturdy chair that you feel comfortable and stable in. But, you don't have to worry about this anymore; at least not if you commit to doing chair squats regularly. These exercises are designed to improve core strength, flexibility, balance, coordination, circulation and reaction time. An upbeat, refreshing exercise program designed specifically for people who prefer to workout in a chair. I tell my seniors to start with Baby Tree or use a chair for support. These Senior Fitness Workout Routines covers : Arthritis exercises, Sitting exercises, Chair exercises, Stretching Exercises for Seniors, Exercises for Shoulder Pain, Shoulder Pain Exercises, Balance Exercises and much more. what's up has fit tribe it's your personal trainer coach Kozak and I'm Claudia and this is a workout for seniors or anyone with limited mobility this workout will require either a light pair of dumbbells or even water bottles depending on your fitness level throughout today's workout we will be providing both standing and seated variations so you will want to have a chair handy if you. How to Perform: Face the side of the chair. Staying seated means that even frail seniors or those who aren't flexible can safely do the exercises. Sports and Games for Seniors: Fun and Exercise in One Fitness, it is on the fast track and has been trending across the United States for years. Download the FREE HASfit app: Android http://bit. Grasp both ends of your resistance band. Yoga is a great way for seniors to release tension, improve flexibility and relieve aches and pains. So, here are ten exercise you can do sitting on a chair. Shoulder Circles. Pull toes up and then return to the floor. If you've had a hip replacement, check with your doctor before doing this stretch. To return to your starting position, just bend your knee and lower your leg to the floor. A trained physical therapist can help your older loved one improve their balance, strength, and gait through exercise. These six user-friendly exercises for seniors to do at home and will focus on the core areas of: Strength; Balance; Flexibility; Exercises for Strength. Twist your torso toward the back of the chair while holding onto the seat back. 7 Chair Exercises for Seniors 1. During the exercise, the seniors should lift their ribs and breathe normally. Performing these for 30 seconds two to five times per week can increase your strength and improve your balance, according to the American Council on Exercise. Sit with feet flat on the floor. Chair Exercises for Seniors: Check out the trial on the website! https://growyoungfitness. When I moved to Park City in 2007, I fell in love with this amazing community. The Center welcomes donations. The website provides dozens of free instructional videos for a variety of exercises for seniors, including chair exercises. Repeat 6-10 times for each leg. Seated exercises prevent seniors from the danger of falling down and limit the amount of energy they expend. These exercises have been used in seated exercise classes across the world and have been shown to maintain function and independent living. 5 Best Sitting Balance Exercises. For seniors less able to exercise, Tai Cheng, a popular form of Tai Chi, is a choice worth looking into. Check Out the Virtual Demo. Stand straight with your hands on your hips and pull your belly. The starting position for all exercises 8 It is important that you maintain good posture during the exercises. It combines five different seated waist workouts, that will engage your upper and lower abdominal muscles. To target the soleus, perform the same stretch, only with the right knee bent. The book reviews guidelines for designing chair exercise programs and shows how to progress clients from seated to standing exercises. Loop a strap or towel around the ball of your right foot. Yoga is a great way for seniors to release tension, improve flexibility and relieve aches and pains. All the stretches can be done sitting in your chair. Knee Exercise: (1) Leg Lifts Warm up your knee joints by walking around awhile before you start this knee exercise. com says this particular exercise can help reduce the risk of falls by improving balance, which is an issue for many seniors. You'll want to choose 3 or 4 of these exercises and perform them roughly three times a week to start. Keep your back straight and abs engaged and bend forward from the hips until you feel a gentle stretch in the back of your leg. Arms: chair push-up. With a table or chair next to you for support, lean forward so that your sore arm hangs straight down. Chair exercises are a good way to give ample exercise to your legs, knees, and ankles. Once the knee is extended, tilt the head backward as far as possible. Start slowly, and only proceed to the next exercise once you've mastered or are comfortable with the previous one. Hold the extension briefly and then slowly return to the initial bent-knee position. Chair Exercises For Seniors – 10 Seated Workout You Should Try. Tummy Twists for Abs. strength exercises for seniors. There are many different forms of senior chair exercises available, allowing the elderly to build and tone muscle, lubricate the joints and increase blood circulation. com is an online source dedicated to bringing high quality products from the top brands in Fall Prevention, Incontinence, DME, Bathroom Safety, Bedroom Safety, Living Room and Kitchen, Outdoor Living, Health & Personal, Mobility Aids, Home Security, Home & Garage Organization, and much more!. Start by sitting tall in a chair. HASfit's seated exercise for seniors and chair exercises for the elderly requires no equipment. You may need to avoid "high-impact" exercises such as jogging and jumping rope because they put a large amount of strain on your muscles and joints. According to a 2001 American Council of Exercise study, the captain's chair is one of the most effective abdominal exercises. To return to your starting position, just bend your knee and lower your leg to the floor. Then reach each arm overhead, while holding the opposite elbow, stretch both arms forward, up and back. Doing these stretches for senior citizens will help improve the mobility through the vertebrae of your spine, and can also help reverse rounded shoulders. Read on to find 14 exercises seniors can do to improve their balance. Chair Exercise DVDs. Sit And Be Fit Stretch And Strengthen Award-Winning Senior Fitness Chair Exercise Workout Stretching, Strength Training. For example, studies show that people with arthritis, heart disease, or diabetes benefit from regular exercise. Stretch one leg out, toes up, with the other foot on the floor. Hold this pose for three breaths. Inhale and expand your body up and. 5 Best Sitting Balance Exercises. Top Water Exercise Equipment for Seniors. • Securely step on one end of the theraband. , work tasks that involve standing, walking, or at minimum, a change of body position). All of the exercises below should be done. The Stronger Seniors Yoga Chair Exercise program is designed to help seniors develop strength and enhance the ability to function in daily life. Place your fingers behind your head and tighten your abs. However, chair workouts can be a highly effective alternative, allowing individuals to train for strength, flexibility and balance. 10-Minute Chair Abs Workout. Sitting Stretches. This exercise will strengthen your hip flexor and thighs. All Exercise for Seniors are Shown Both Standing and Seated in Chair Exercise You Will Love! May 14, 2019 - Comment You are going to love this one of a kind Senior Exercise System. To add more intensity to this exercise, hold a light weight dumbbell or a medicine ball. If you need to have a break, pause the video before you get back into it. 25 Min Chair Exercises Sitting Down Workout – Seated Exercise for Seniors, Limited Mobility, Elderly 08/19/2019 by admin 0 Comments Fitness Workout for Women. Begin each exercise by sitting tall with both of your feet flat on the floor. Simple Chair Exercises for Senior Citizens | Livestrong. Stretching the hip flexors for three minutes per side once a day. The best workout for seniors is going to be one that is primarily based around strength training. ly/HASfitiOS Instructions for 25 Min Chair Exercises Sitting Down Workout. You should now be sitting with your weight on your left hip. The whole thing was an exercise for Donald Trump and these three other men to see how many of these models they could take in the private rooms, sometimes two or three women at a time. Read on to find 14 exercises seniors can do to improve their balance. You will begin this exercise seated toward the front edge of your chair with your feet firmly planted on the floor. This guide will explore the seated chair exercises for seniors pdf or normally named as an ottoman chair. Here's some chair based exercises for seniors to help you stay strong, steady and independent so you can keep doing the things you enjoy. Resistance band exercises on a chair are a great tool to build strength or rehabilitate from injuries. MUVE dancing can be as mellow as these chair exercises for older adults, and it can be a high impact aerobic dance workout for teenagers. Using a chair to do abdominal exercises is an option for seniors, especially those with balance issues. Affordable and search from millions of royalty free images, photos and vectors. Seated Strengthening Exercises These exercises are designed to increase your muscle mass and calories burned at work, home or any other location where you have been seated for a while. 5 Gentle Back Pain Stretches for Seniors. Seated Forward Bend. Chair exercises are basically any exercise you perform while seated in a chair. A complete total body workout focusing on aerobic endurance, abs, core, strength training, balance and stretching right in your chair. With correct seated posture it will also help your abdominal muscles. This total body workout targets the upper and lower body with a variety of exercises that can be done while seated, making it a great choice for overweight or obese exercisers who may need more support during exercise. Place your fingers behind your head and tighten your abs. Warm up: Opposite Side Toe Touch …. Place the backs of your feet and ankles on a chair or bench, with your knees bent. Repeat with the opposite side. Getting healthy with alternative chair exercise equipment has never felt so good. Get a free, gentle routine of seated chair exercises for seniors that focuses on improving range of motion. You might suffer from pain in your knees, hip, back, shoulders, or even have limited mobility due to being severely overweight. Seated wheelchair exercises that strengthen the leg muscles. 10 Min Chair Workout for Seniors - HASfit Seated Exercise. 30 Min Standing & Seated Exercise for Seniors, Obese, Plus Size, & Limited Mobility Workout – Chair. Performing simple. Sit with feet flat on the floor. You should now be sitting with your weight on your left hip. “We provide a family-like environment for approximately 80 members,” said Jenni Leuthold, operations manager at the club. One major problem that elderly encounter entails getting up and down, and it’s during these times that they lose balance and suffer falls. A seated chair massage might be more than a luxury that leaves you feeling refreshed and rejuvenated. Choose the appropriate resistance for you ranging from a pair of dumbbells to just a couple of water bottles. , work tasks that involve standing, walking, or at minimum, a change of body position). The group will do warm-ups, stretching, and breathing exercises – standing, seated, and on the floor, depending on the needs of the participants. For example, studies show that people with arthritis, heart disease, or diabetes benefit from regular exercise. A chair is used for seated exercises and standing support and class can be modified depending on participant’s fitness levels. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. ly/HASfitiOS Instructions for 25 Min Chair Exercises Sitting Down Workout. Aerobic exercise (also known as cardio) is. We are dedicated to deliver awesome video contents throughout your training. seated leg exercises for seniors with pictures Your therapist will show you how and where. 55+ aarp balance cardio chair chair exercise chair exercises chair exercises for seniors core curtis adams doctor dvd elderly exercise exercise for elderly exercise for seniors exercise for the elderly exercises for elderly exercises for seniors exercises for the elderly fitness fitnessblender florida health older program routine seated seated. Avoid fast movements including quick turns or changes in position. , a strength coach with the Hospital for Special Surgery in New York City. uk For the exercises that require a chair, chose one that is stable, solid and without wheels. Drink plenty of water before exercising and try to engage in chair exercises three to four times per day. • Sit with your knees together and place your hands, palms open, on the outside of your thighs near your knees. Even as a senior, resistance exercises are still important. Let your feet dangle or rest on the floor. com Fitness. The whole routine will only take about two minutes to complete, so it's perfect to do when you’re watching TV during commercials. The entire class is done while the seniors are seated allowing them to exercise and stretch without the fear of losing balance or overextending themselves physically. The best way to get the most benefit from the exercises is to find a physical therapist trained in the McKenzie Method who can assess your condition and prescribe the best exercise for you. With a table or chair next to you for support, lean forward so that your sore arm hangs straight down. Working with an injury or simply need a little more support starting up a workout routine? Join Jessica for this two-part workout that uses a chair (a stability ball can also work for most advanced exercisers) for a total body cardio and strength training session. Pilates, workout, smart body, exercise therapy Young attractive fitness girl sitting on chair near the window on the background of a wooden wall, resting on yoga classes. The sessions are workable 20 minute long, engaging exercises which includes other seniors who enjoy working out with you. One major problem that elderly encounter entails getting up and down, and it's during these times that they lose balance and suffer falls. Active older adults who are looking for a modified Zumba ® class that recreates the original moves you love at a lower-intensity. Lift your right leg out to the side. 11 Quick Chair Exercises That Work as Well as Going to the Gym Save yourself the trip—or costly gym membership—by trying these workouts from the comfort of your own home. Chair Chi, requires no special equipment. A proper exercise program can help seniors find freedom again, freedom from injuries and from fear. As mentioned above, standing and taking breaks will help reduce your low back strain and risk for injury. Repeat for 10 repetitions on each leg. This workout will last 8 minutes and will target your entire midsection. Top Seated Exercise Machines for Senior. These six user-friendly exercises for seniors to do at home and will focus on the core areas of: Strength; Balance; Flexibility; Exercises for Strength. To start, do each exercise 5 to 10 times, repeating 1 or 2 times per week. Chair Exercises For Seniors - 10 Seated Workout You Should Try Chair exercises for seniors are fantastic exercises that the elderly ones can perform without any associated risk. Stretches should never be painful Maintain excellent posture, always keeping chest lifted and head looking straight forward. ) Leg strength exercises (13 min. 1 day ago · Co-chair of the Constitution Parliamentary Committee (Copac), which was key in drafting the 2013 Constitution Mr Paul Mangwana told The Sunday Mail that a “constitution is a living document and. Bend one knee and raise your foot behind you. Grab the ends of the band with both hands, arms extended and palms facing each other. Bend your knees, putting weight on your heels, then stick your hips back and arms straight out to gain better balance. The exercises are specifically tailored for seniors and elderly, and those individuals who can't use weights or machines. Exercises to Help Seniors Maintain Their Balance. Hip Marching. Above all, yoga is a form of exercise that can help seniors feel younger. Place the backs of your feet and ankles on a chair or bench, with your knees bent. This position should be in front of your chest with your elbows bent. E-learning or in-house training available. com Fitness. Other poses can alleviate senior-related health issues such as menopause. Be careful with this one if you are using this as a cubicle workout & you have a chair on wheels!. 7 Easy Chair Exercises For Seniors 1. 12 Exercises You Can Do While Sitting Down. "After both of your dumbass groups have heard the pitch, wait a month and then take a photocopy of the two share prices. Your orthopaedic surgeon or physical therapist may recommend that you exercise for approximately 20 to 30 minutes, 2 or 3 times a day. Zumba Gold ®. This 10 minute chair workout for seniors is a perfect way to gain strength and be healthy. It work with the muscles, the tummy twist should be done with the senior seated with good posture. I like for my older generation to work on their hip mobility, since hip problems are so common later in life. Leg extensions. com/workouts/home/senio for the 25 Min Chair. And—when you need a break—simply use the locking hand brake and the backrest and you’ve got the best seat in the house. The seated row – everyone needs a strong back! The seated row helps you with your posture and strengthens your upper back. The triceps is the muscle that assists in extending your arm when reaching or raising your hand over your head to get something from a high. ly/HASfitiOS Visit http://hasfit. 30 Min Senior Workout Routines - Standing & Seated Chair Exercise for Seniors, Elderly, Older People August 24, 2019 by admin 0 Comments Fitness Workout for Women. Seniors practicing chair yoga Chair yoga is a form of yoga as therapy developed by Lakshmi Voelker-Binder in 1982, practiced sitting on a chair, or standing using a chair for support. According to a 2001 American Council of Exercise study, the captain's chair is one of the most effective abdominal exercises. Chair exercises might be a good solution for older adults. printable Chair Exercises For Seniors - Bing Images More. Grip the seat with fingers pointing away. Pics of : Seated Leg Exercises For Seniors. Center your chest over the straight leg, and slowly straighten your back until you feel a muscle stretch in the back of your leg. Repeat 6-10 times for each leg. Try doing them every other day!. Try to do so without rocking or swaying. A regular exercise inclusive of strength and balance training can help accomplish this. The seated workouts for seniors, chair exercise for seniors, and seated exercises for elderly can be done right from the comfort of your own home. Chair exercises might be a good solution for older adults. Add this senior seated row exercise to your fitness program. HASfit's seated exercise for seniors and chair exercises for the elderly requires no equipment. Medically reviewed by Peggy Pletcher, MS Here are five gentle stretches to try while seated in a chair. Inspiring Printable Chair Exercises printable images. With regular training, these exercises can have a significant impact on health and happiness. Start by sitting tall in a chair. Weights, straps and bands will be used. Ageless Grace® Chair Exercises for Seniors. This week we will be going through a 25-minute workout for seniors which works your whole body. Knee Arthroscopy Exercise Guide Regular exercise to restore strength and mobility to your knee is important for your full recovery after arthroscopic surgery. 6 It contains far more suggestions than I have room for here. 7 Hip Exercises for Seniors That Will Keep You Limber. ly/HASfitiOS Instructions for 25 Min Chair Exercises Sitting Down Workout. HASfit's seated exercise for seniors and chair exercises for the elderly requires no equipment. Practice these exercises for stability and support. Check out some of these amazing Wheelchair Exercise or Seated Exercise videos from YouTube. Bend your knees, putting weight on your heels, then stick your hips back and arms straight out to gain better balance. Heel Raises – Sitting B. Place your other hand on the table or chair for support. 8 easy exercises you can do sitting down Tone muscles and increase flexibility at work or at home with these safe and simple chair exercises. Here's some chair based exercises for seniors to help you stay strong, steady and independent so you can keep doing the things you enjoy. Feel Your Best. Enter, six simple exercises that seniors can do right from their chair. Pull toes up and then return to the floor. The best way to get the most benefit from the exercises is to find a physical therapist trained in the McKenzie Method who can assess your condition and prescribe the best exercise for you. This class is designed to be a bit slower than our 9:15 & 10:15 Senior Classic. Seated Jumping Jacks. This class is ideal for you if you are new to exercise or have a physical challenge such as limited mobility that prevents you from doing conventional exercise. Simple Chair Exercises for Senior Citizens | Livestrong. One of these workouts is the chair exercises for seniors. For seniors less able to exercise, Tai Cheng, a popular form of Tai Chi, is a choice worth looking into. If you still have pain, stop. Professor Patrick Doherty, Chair in Cardiovascular Health at the University of York, offers some chair-based exercises you can try at home. In this blog post we will show you one easy exercise that can be done anytime, anywhere, to work your abdominal muscles from a chair. Drink plenty of water before exercising and try to engage in chair exercises three to four times per day. October 3, 2018 YogaVid Yoga For Strength 49. Get ready to move through a complete series of seated and standing yoga poses. This gives you that added resistance to strengthen this upper body muscle. Chairobics, an innovate sit down exercise program is a compilation of low impact aerobics movements customized to meet the needs of those who like to exercise “while sitting down” in the privacy of their home. Just click the box next to each exercise you want to print, and then click the Print Selected Exercises button at the bottom of the page. com #2 Best Wheelchair Exercise DVDs BoomsBeat. Help stabilize your low back and pelvis. These 12 exercises, which can all be executed from any chair. Stretching can be done while standing or sitting. During the workout, seniors should take care to sit tall, engaging their abs to maintain good posture and support the muscles of the back. Exercising your core muscles seated in a chair is not what most people would think of when considering a midsection workout. It is meant to be performed from a chair and is intended for seniors and other individuals who may be unable to sit on a floor mat or twist and bend in the way traditional yoga poses demand. With a table or chair next to you for support, lean forward so that your sore arm hangs straight down. Chair Leg Raises. The Exercise Ball also called the stability Ball is a very simple piece of equipment but a very important one. This beginning yoga program improves respiration and circulation and reduces tension. Make sure the chair is stable enough to support you when seated or when holding on during the exercise. Here's some chair based exercises for seniors to help you stay strong, steady and independent so you can keep doing the things you enjoy. Your hands should be holding on to the side of the bench near your hips. Having trouble * getting out of bed * standing up from a chair * getting dressed * bad sleep pattern * reduced appetite * low confidence & self esteem In this unique DVD for seniors, Simon gives a top to toe workout using resistance and endurance techniques. If you keep your back straight, you're bending the right way. Exercises like these significantly improve the neck muscles so seniors can move the neck laterally. Sit to Stand Exercise. The seated workouts for seniors, chair exercise for seniors, and seated exercises for elderly can be done right from the comfort of your own home. Every year, more than one-third of senior citizens age 65 or older suffer from fall-related injuries. You can also use your arms to produce the force on the lower back if the chair has arm rests. Add a variety of exercises so you do not get bored. Today, we will share a list of five seated yoga positions that are beneficial to those that are unable to stand or have the mobility needed to perform normal yoga positions. Another great exercise that works the core muscles and builds balance and stability, ball taps can be done while sitting. Your hands should be holding on to the side of the bench near your hips. 55+ aarp balance cardio chair chair exercise chair exercises chair exercises for seniors core curtis adams doctor dvd elderly exercise exercise for elderly exercise for seniors exercise for the elderly exercises for elderly exercises for seniors exercises for the elderly fitness fitnessblender florida health older program routine seated seated. • Grabbing handles, “row” elbows behind the body. Sit on a chair with your feet flat on the floor. Chair support is offered so you can perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement. - Beginners can do this knee exercise by sitting on the floor, a chair or on a firm bed. • Repeat 8–12 times. Class members will work their core, arms and legs. Stand up slowly from the seated position, focusing on using your quads. Toe Stands With Chair. Sitting for too long without moving can lead to health problems. ly/HASfitAndroid -- iPhone http://bit. Coach Nicole is easy to follow as she goes through this cardio workout to help wheelchair users burn calories. Sports and Games for Seniors: Fun and Exercise in One Fitness, it is on the fast track and has been trending across the United States for years. Wyatt, minister. While sitting in the chair, perform swimming exercises with your arms. Be careful with this one if you are using this as a cubicle workout & you have a chair on wheels!. Keeping your back and shoulders straight, extend your arms parallel to the ground and. T, Y, and I movements. Sit on the edge of a chair, straighten your back and place the ball between your thighs. This is why doing stretches and exercises are so important for Canadians, especially older adults who have a higher risk of falling. Chair Calisthenics (PDF) - Calisthenics designed for diabetics, but can be used by anyone looking for a seated workout. Exercise also helps people with high blood pressure, balance problems, or difficulty walking. Swimming is a great exercise with many health benefits and it’s so. Lift heels off the floor, up and down. Nutritious meals meeting the 1/3 RDA requirement are prepared, packed and ready for pickup at 10:30 a. These Senior Fitness Workout Routines covers : Arthritis exercises, Sitting exercises, Chair exercises, Stretching Exercises for Seniors, Exercises for Shoulder Pain, Shoulder Pain Exercises, Balance Exercises and much more. The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. It also encompasses conscious breathing and meditation exercises, providing practice options appropriate for those of limited mobility. Get a free, gentle routine of seated chair exercises for seniors that focuses on improving range of motion. 2 Seated Strengthening Exercises exneredicased 3. The slightly dynamic motion will help get your blood flowing a tad faster, improving heart health. Seat Taps: Stand facing the front of the chair. Discussion in 'BioMedical ME/CFS News' started by Trish, Nov 1, 2019 at 10:45 AM. Get unstuck. Make sure your loved one is sitting on a chair and has a relaxed spine. Exercise for Seniors. don't use your hands to push yourself up. Avoid this pose if you have high blood pressure or eye issues, such as glaucoma or detached retinas. 8 easy exercises you can do sitting down Tone muscles and increase flexibility at work or at home with these safe and simple chair exercises. Then, look to the left and do the same for 5 to 8 counts. Stretching can be done while standing or sitting. Stretch one leg out, toes up, with the other foot on the floor. You can do this by sitting up straight toward the front of the chair, with your feet flat on the floor.