Stretching Exercises Using a Chair

Positioning on the Chair

• Sit with the front corner of the chair between the thighs.
• Use one hand to reach across and grip the chair back.
• Drape arm and shoulder over the chair.
• The other arm can hang across, push on the chair back, or drape over.

Side Stretch

• Place fingertips on the underside of the head.
• Work the elbow away from the chair back.
• Bend foot and feel the stretch.

Spine and Rib Cage Rotation

• Keep one hand on the chair, reach the other under the chair back.
• Pull with one hand and push with the other.
• Adjust movement to rotate and engage spine and rib cage.
• Breathe deeply into the tension points.

Knee and Pelvic Movements

• Place knee on the chair and spin so foot is on the chair back.
• Adjust pelvis towards the heel.
• Extend hand to foot or chair back for more extension.
• Hinge back and then bring torso up while keeping pelvis stationary.

Wide Leg Position

• Keep the knee on the chair and move foot off, toe-heel wide.
• Reach towards the knee that is off the chair and come back up.
• Adjust shin and foot to explore different angles.

Upper Body Stretching

• Sit and flip to the other side.
• Give yourself a half hug and adjust chest and sternum position.
• Use hand on chair back for support or overhead use.
• Experiment with hand placement to change support dynamics.

Spinal Rotation

• Hands on chair to assist spine rotation.
• Use fingers and power pads for different sensations.

Standing and Foot Positioning

• Stand with a knee on the chair and rotate to place foot on chair back.
• Experiment with foot placement (top of foot or ball).
• Bring hand back and press off heel.

V Position

• Slide foot off back of chair and spin into a V position.
• Use the power pad of the foot in the air to assist movements.

Finishing Stretches

• Walk feet back, forearms on chair.
• Rock hips back and drop chest.
• Adjust grip for desired tension.
• Lengthen through lats.

Conclusion

• Bring hands to seat of the chair, rock weight back, and roll up.
• Inhale and reach arms up, bring palms together.
• Give a pat on the back.