7 Chair Yoga Mobility Exercises for Seniors

Mobility is an essential aspect of health, particularly for seniors. It’s the measure of how easily and efficiently the body can move. Tasks such as walking, bending, and reaching become more challenging as we age due to decreased muscle strength and joint flexibility (1).

Regular exercise can help maintain mobility (2), but for seniors with limited mobility or physical limitations, traditional exercises may not be an option.

Chair yoga is a great alternative for seniors who are looking to improve their mobility. It involves performing yoga poses while sitting on a chair or using the chair for support. This form of exercise offers numerous benefits, including improving balance, flexibility, and strength (3).

Here are seven chair yoga mobility exercises that seniors can incorporate into their daily routines:

What Are Mobility Exercises for Seniors?

Mobility exercises for seniors are physical activities designed to improve movement, flexibility, and range of motion. These exercises target specific muscles and joints to increase their strength and functionality. They also help prevent injuries, reduce pain and stiffness, and promote overall well-being (4)

Chair yoga mobility exercises focus on the upper body, lower body, and core areas. They can be modified to accommodate any level of mobility or fitness.

However, it’s always best to consult a doctor before you start a new exercise routine.

1. Seated Cat-Cow Stretch (Marjaryasana-Bitilasana) 

The seated cat-cow stretch is fantastic for engaging the spine, in addition to the neck and shoulders. This pose gently allows seniors to experience the fluid movement of the spine while promoting flexibility and release of tension. 

It’s one of the best mobility exercises for seniors as it helps maintain back health and encourages engagement of the core muscles. It can also be easily performed as a part of chair mobility exercises for seniors. 

How to do it: 

1. Sit comfortably on the edge of your chair with your feet flat on the floor. 
2. Place your hands on your knees. 
3. Inhale while arching your back, lifting your head and chest (this is the cow position). 
4. Exhale as you round your back, tucking your chin to your chest (this is the cat position). 
5. Continue to flow between these two positions for 5-8 breaths. 
6. Focus on your breath with each movement. 
7. Gradually return to a neutral seated position when finished. 

2. Seated Forward Bend (Paschimottanasana) 

The seated forward bend is excellent for stretching the hamstrings and lower back, which can become stiff with age. This pose reinforces flexibility in the legs while promoting relaxation. It’s a cornerstone among mobility exercises for seniors at home and encourages circulation. 

How to do it: 

1. Sit tall on your chair with your feet flat. 
2. Inhale and raise your arms overhead to elongate your spine. 
3. Exhale as you reach forward; keep your back straight. 
4. Aim to reach for your shins, ankles, or toes—whatever feels comfortable. 
5. Hold the position for 5-10 breaths, feeling the gentle stretch in your back and legs. 
6. Ensure you’re engaging your core to support your back. 
7. Slowly return to an upright position when ready. 

3. Seated Side Stretch (Parsva Sukhasana) 

This simple yet effective pose engages the oblique muscles and improves lateral trunk flexibility. The seated side stretch is a great choice for incorporating into balance and mobility exercises for the elderly, as it helps promote full range of motion in the torso. 

How to do it: 

1. Sit upright on your chair with your feet firmly planted. 
2. Inhale as you raise your right arm overhead. 
3. Exhale as you lean over to the left, feeling a stretch along your right side. 
4. Hold for 5 breaths, focusing on your alignment. 
5. Inhale to return to center, then switch sides. 
6. Repeat for a total of 2-3 rounds. 
7. Maintain a relaxed neck throughout the stretching. 

4. Seated Leg Extensions 

Leg extensions focus on the quadriceps and can enhance functional mobility for the elderly. These exercises are effective for maintaining strength in the legs. 

How to do it: 

1. Sit at the edge of your chair with your back straight. 
2. Place your feet flat on the ground. 
3. Inhale as you extend your right leg out straight, keeping your foot flexed. 
4. Hold for a count of 3 before lowering back down. 
5. Repeat for 10-15 times, then switch to your left leg. 
6. Focus on controlled movement throughout each extension. 
7. Engage your core to promote stability while performing the exercise. 

5. Seated Torso Twist (Bharadvajasana) 

This twist promotes spinal flexibility and helps relieve tension in the back while engaging the muscles in the abdomen and hips. The seated torso twist is a perfect addition to chair exercises for mobility, particularly for those who are looking for gentle yet effective movements. 

How to do it: 

1. Sit tall on your chair, keeping both feet flat on the ground. 
2. Place your right hand on the back of the chair and your left hand on your right knee. 
3. Inhale to lengthen your spine, exhale, and gently twist to the right. 
4. Hold the twist for 5-10 breaths, keeping your posture aligned. 
5. Inhale to return to center before twisting to the left side. 
6. Repeat 2-3 times on each side. 
7. Ensure your movements are slow and controlled. 

6. Seated Ankle Circles 

Ankle circles are helpful for maintaining mobility in the ankles and help prevent stiffness and swelling. This exercise is an excellent addition to seated mobility exercises for seniors, particularly for those who may struggle with standing exercises. 

How to do it: 

1. Sit comfortably with your feet flat on the floor. 
2. Lift your right foot slightly off the ground. 
3. Start tracing circles with your ankle—first in one direction for 5-10 counts. 
4. Switch to the opposite direction and repeat. 
5. Lower your foot back to the floor and switch to your left foot. 
6. Repeat the circle exercise on your left foot. 
7. If needed, hold onto the chair for support while performing this exercise. 

7. Seated Heel and Toe Raises 

This exercise strengthens the feet and ankle musculature, which play an important role in balance. Seated heel and toe raises are considered among the best mobility exercises for seniors, and they can easily be incorporated into daily routines. 

How to do it: 

1. Sit tall on your chair with your feet flat on the ground. 
2. Inhale and lift your heels off the ground, balancing on your toes. 
3. Exhale as you lower your heels back down. 
4. Next, lift your toes off the ground while keeping your heels down. 
5. Alternate between heel and toe raises for 10-15 repetitions. 
6. Keep your core engaged for support. 
7. Ensure you perform these movements gently and at your own pace. 

Our blog post, Simple Chair Exercises for Seniors, provides tips and tricks on how to get the most out of your seated workouts. 

At What Age Do You Start Losing Mobility?

Most studies have suggested that age-related mobility loss starts to become noticeable in your 50s and 60s (5). This doesn’t mean that everyone will suddenly lose mobility at this age, but you may start to notice some changes. Tasks that once seemed easy, such as climbing stairs or bending to tie your shoes, may require more effort.

Several factors contribute to the decline in mobility as we age:

Muscle Mass Declines

One of the primary factors is the loss of muscle mass, which is also known as sarcopenia. Muscle mass starts declining at around the age of 40 and may decrease by 30–50% by the time an individual is 80 years of age if strength training isn’t consistently incorporated during this timeframe (6). Less muscle means less strength, which makes moving around more difficult.

Joint Flexibility Reduces

Another factor is joint flexibility. Over time, the cartilage in our joints can wear down, which can lead to stiffness and reduced range of motion, and may lead to osteoarthritis (7). This can make everyday activities more challenging and contribute to senior mobility decline.

Overall Physical Activity Levels Decrease

As we age, our activity levels often decrease. A sedentary lifestyle can exacerbate the loss of muscle mass and joint flexibility. Regular physical activity is essential for maintaining mobility in old age, so staying active can make a significant difference (8).

Balance and Coordination

Balance and coordination also play a role in mobility loss. As you age, your vestibular system, which helps with balance, can decline (9). This, together with reduced muscle mass and strength, can increase the risk of falls and injuries (10). You may find it more difficult to perform tasks that require stability, further impacting mobility.

Read more: 12 Simple Chair Exercises for Seniors To Improve Mobility

Can the Elderly Get Their Balance Back?

Yes, the elderly can improve their balance and mobility through regular exercise and targeted movements. Simple exercises such as those mentioned above can help maintain muscle mass, improve joint flexibility, and increase overall physical activity levels (11).

In addition, activities such as yoga and tai chi have been shown to improve balance and coordination in older adults (12) (13). These practices focus on slow, controlled movements that engage the core muscles and promote stability.

It’s never too late to start working on your mobility and balance. Here are some practical tips:

• Stay Active: Regular physical activity is essential. Even simple activities such as walking can make a significant difference.
• Strength Training: Building muscle strength, particularly in the legs, can improve balance. Consider exercises such as leg lifts, calf raises, and squats (14).
• Balance Exercises for Elderly: Specific exercises can target balance. Activities such as tai chi, yoga, and Pilates are excellent for enhancing stability (15) (16).
• Flexibility Exercises: Stretching exercises can improve flexibility and range of motion, which are vital for maintaining balance (14).
• Footwear: Wear shoes that fit well and provide good support. Avoid high heels and slippery soles.
• Assistive Devices: Don’t hesitate to use canes or walkers if you need them. They can provide additional support and stability (17).

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What Is the Number 1 Exercise to Increase Balance in Seniors?

Here are some targeted exercises that can help with senior balance training:

Single-Leg Stand

1. Stand behind a sturdy chair or countertop and use light fingertip support as necessary.
2. Lift one foot off the ground and hold the position for 10-15 seconds.
3. Switch to the other foot and repeat. Do this 5 times on each foot.

Heel-to-Toe Walk

1. Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot.
2. Take 20 steps, focusing on a spot ahead to keep yourself steady.
3. Walk along a wall if necessary for light upper-extremity support.

Seated Marching

1. Sit in a sturdy chair with your feet flat on the floor.
2. Lift one knee as high as you can, then lower it.
3. Repeat with the other knee. Do this for 1-2 minutes.

Chair Stand

1. Sit in a chair with your feet flat on the floor.
2. Cross your arms over your chest.
3. Stand up slowly, then sit back down. Do this 10-15 times.

Side Leg Raise

1. Stand behind a chair for support.
2. Lift one leg out to the side, keeping it straight.
3. Lower it back down. Do this 10 times on each side.

Find out how Chair Exercises for Seniors helps build balance, flexibility, and strength in our previous post.

How Often Should Seniors Do Balance Exercises?

It is recommended for seniors to do balance exercises at least 3 days a week, with rest days in between (19). However, it’s essential to listen to your body and to not overdo it. If you experience pain or discomfort, take a break and consult your doctor.

Incorporating balance exercises into daily activities can also be beneficial. For example, standing on one leg while brushing your teeth or doing calf raises while waiting for the kettle to boil are simple ways you can improve your balance throughout the day.

What Is the Best Time of Day for Seniors to Exercise?

The best time of day for seniors to exercise is whichever time they find most convenient. Some may prefer to exercise in the morning, while others may feel more energized in the afternoon or evening. The key is to find a consistent time that works with your schedule and stick to it.

However, it’s recommended to avoid exercising less than an hour before bedtime as this can interfere with sleep (20). It’s also important to consider any medications you may be taking and their potential side effects. 

Consult your doctor for personalized advice on the best time of day for exercise based on your health and individual needs. 

Read more: How Can Dynamic Plank Chair Yoga Revolutionize Your Workout?

Which Daily Activity Can Improve Your Balance?

One daily activity that can improve your balance is simply walking. 

Engaging in regular walking, especially on varied terrains, can help strengthen the muscles used for balance and enhance proprioception (21). This simple activity can easily be incorporated into your daily routine and offers numerous health benefits beyond just improving balance.

Other activities that we perform day to day that may improve balance include:

• Gardening: Kneeling, bending, and reaching while gardening requires balance and coordination, which makes it an excellent way to engage those stabilizer muscles.
• Dancing: Engaging in dance requires coordination, rhythm, and weight shifting, all of which contribute to improving balance while also being a fun way to express yourself.
• Playing a Musical Instrument: Activities such as playing the piano or guitar require hand-eye coordination and posture awareness, both of which can help improve balance through focused movement and concentration.
• Yoga: Practicing yoga poses often involves maintaining balance and finding stability, which can strengthen the core and improve overall body awareness (12).

Check out our previous blog post, Chair Yoga Poses for Balance, to explore simple yoga asanas that you can add to your everyday routine.

Which Vitamin Is Good for Balance in Seniors?

Vitamin D and vitamin B12 are particularly beneficial for improving balance in seniors. Vitamin D helps with bone health and muscle function, which can reduce the risk of falls (22). Vitamin B12 is associated with better neurological function (23). 

Always consult a healthcare provider before you start any new supplement regimen.

Chair Yoga Mobility Exercises For Seniors: Conclusion

Incorporating simple exercises into your daily routine can have a significant impact on senior mobility and overall health. It’s never too late to start working on your balance and stability, and with consistency, you can see improvements in mobility at any age. 

However, it’s essential to consult a doctor before you start any new exercise routine, particularly if you have pre-existing medical conditions or injuries.