SEATED EXERCISES FOR PEOPLE WITH CHRONIC! HIP, BACK AND KNEE PAIN!

 According to Bethany Stillwaggon, a certified personal trainer and master coach for boutique fitness concept Row House, there is a common misconception about workouts that they must be performed in a standing position or in a plank-type pose. However, Stillwaggon explains that seated exercises can be just as effective, especially for those who struggle with balance or experience discomfort while standing.

Although sitting for long periods of time is often criticized, there are instances where remaining seated is the most feasible option for your body, and that's perfectly fine. Even in a seated position, you can still incorporate creativity into your exercise routine. Nate Helming, the co-founder of The Run Experience training community and strength coach for the running app Strava, suggests finding opportunities to move whenever possible. For instance, he recommends taking phone calls while walking around. If walking isn't feasible, engaging in some seated exercises every 30 minutes can be beneficial.

Dr. Alexis Colvin, an orthopedist at Mount Sinai and the chief medical officer of the U.S. Open, highlights the positive impact of exercise on stress management and sleep improvement. Establishing a routine and making exercise a habit can be challenging, but Dr. Colvin emphasizes the importance of setting small, realistic goals to begin with. Starting with seated exercises could be a helpful starting point, and Bustle provides a list of 13 such exercises to try.

Arm Circles

Sit up straight and raise your arms out to your sides. Imagine your index fingers as laser pointers and draw small circles on the opposite walls. Do a series of circles forward and then backward. Since you aren't using any resistance in your arms, gravity and the weight of your arms serve as resistance. Therefore, you should aim for higher reps. Do three sets of these until you approach failure, but listen to your body and stop when your form is about to break down.

Bicep Towel Hold

Take a full-sized towel or sheet and secure its middle under your chair or feet. Take one end of the towel in each hand and contract your biceps. Curl the towel upward, keeping your upper arms close to your rib cage. Adjust your grip so that no matter how hard you pull, the towel won't go anywhere. Hold until you need to rest, then repeat three times.

Overhead Tricep Extension

Sit up tall and reach your arms over your head. Keep your upper arms close to your ears, and try not to flare them out while you move. Holding a book, adjust your grip so it doesn't hit you as your hands travel down the back of your head toward the nape of your neck. Keeping your upper arms close to your ears, straighten your elbows again. Contract your triceps hard at the top of each rep and aim for three sets of 15 reps.

Punches

Throwing punches will engage your upper arms, shoulders, core, and back. Do a seated kickboxing video or throw 20 solid punches out in front of you (exhale with each punch), rest for 20 seconds, and repeat four or five times.

Overhead Press

Grab a couple of water bottles or soup cans. Sit tall and squeeze your shoulder blades together. Press your fingers up toward the ceiling, imagining tapping your elbows together behind you. Pause at the top and come back down with control. Aim for four sets of 15 reps.

Overhead Side Bend Stretch

Sit up tall in your chair and extend both arms overhead with your hands overlapped. Take a deep breath, reach, and fully extend those arms so your biceps are near your ears. Bend to the right as far as you comfortably can and take a few breaths in this position. Repeat on the other side and try to hit each side three times every hour.

Gluteal Squeeze

Contract your hamstrings and then squeeze your glutes as hard as you can, imagining lifting yourself off your chair. Hold for as long as you can, take a quick rest, and repeat three or four more times.

Seated Marches

Brace your hands on the sides of your chair or palms down on the couch beside your hips. Bring your left foot off the ground and pull your low belly up toward your navel. Perform 15 marches on each side for three or four sets

Straight-Leg Circles

Brace your body and straighten your knees out in front of you. Draw little circles in the air with your legs. Rest as long as you need, and then go again for two or three more rounds.

Calf Raises

Shift to the edge of your seat so that your feet can touch the ground. Do calf raises by raising your heels off the ground and then lowering them down.

Seated Skater Variation

To add variety to your seated workout routine, Dr. Colvin suggests incorporating seated skaters. Although they may look different from the standing version, they effectively engage your legs and increase your heart rate. Begin by sitting securely on the edge of your chair or couch. Extend your left leg out to the left side with a slight bend in the knee. Simultaneously, bring your right foot across your body to tap the floor in front of your left knee. Reverse the movement by kicking your right leg out to the right side while tapping the floor with your left foot in front of your right knee. Focus on maintaining stability in your torso. Initially, this exercise may feel unfamiliar, but with practice, aim for four sets of 12 reps on each side.

Seated Leg Extensions

You don't need to perform squats to target your leg muscles effectively. By doing seated leg extensions, you can isolate specific muscle groups and concentrate on controlled movements. Start by sitting up straight and positioning your hands beside you. Keep your knees bent and your feet either dangling or resting on the floor. Initiate the movement by squeezing your glutes. As your feet begin to rise, contract your quadriceps (the muscles on the front of your thighs) forcefully to straighten your legs. Hold the top position with your knees fully extended for a couple of seconds, emphasizing the contraction in your quadriceps. Lower your legs in a controlled manner and repeat. Aim for four sets of 15 reps, maintaining a consistent tempo throughout the exercise.

Seated Hamstring Release

In addition to traditional exercises, it's important to prioritize muscle tension release for overall body well-being. You can target your hamstrings while seated, which can help prevent and alleviate lower back pain. From a seated position, place a lacrosse ball or metal water bottle under your thigh, positioning it halfway between your knee and hip. Slowly extend your leg until you feel increased pressure or slight discomfort, and then flex your leg back to the ground. Shift your weight from side to side to create a cross-friction massage effect, and then move to another spot. Spend two to three minutes exploring different areas of your hamstrings, paying extra attention to tight spots. Remember to breathe deeply during the movement. This practice will help you feel both more relaxed and stronger. Expert sources: Dr. Alexis Colvin, M.D. - Orthopedist at Mount Sinai and Chief Medical Officer of the U.S. Open Bethany Stillwaggon - Certified Personal Trainer and Master Coach for Row House Nate Helming - Co-founder of The Run Experience and Strength Coach for Strava