Chair Exercises (Warm-up Exercises)

Micro Exercises (Warm-up Exercises)

The following set of micro exercises is designed as a warm-up routine, systematically covering the hands and shoulders, neck, toes, ankles and knees, waist and spine, and finishing exercises. Each exercise includes specific breathing coordination and repetition counts to prepare the body safely before deeper practice.

A-1. Hands and Shoulders (1–6)

01
Finger Flexing — Stretch both arms straight in front at shoulder level (90° to the body). While inhaling, straighten the fingers fully and then make a tight fist with the thumb tucked inside. While exhaling, open the fists and stretch the fingers completely. Repeat 20–25 times.
02
Wrist Side Bending — Keep the palms fully open and fingers straight. Inhale and bend both wrists to the right. Exhale and return to the centre. Inhale and bend the wrists to the left. Exhale and return to the centre. Repeat 25–30 times.
03
Wrist Flexion and Extension — Keep the palms and fingers fully extended. Inhale and bend the wrists upward as far as possible. Exhale and return to the centre. Inhale and bend the wrists downward as far as comfortable. Exhale and return to the centre. Repeat 20–25 times.
04
Wrist Rotation — Keep the fingers and palms straight. Breathe normally while rotating both wrists 10–15 times clockwise and then 10–15 times counterclockwise.
05
Elbow Flexion (Front) — Stretch both arms straight in front at shoulder level with the palms facing upward. Inhale and bend the elbows to touch the shoulders with the fingertips. Exhale and straighten the arms. Repeat 25 times.
06
Elbow Flexion (Side) — Stretch both arms sideways at shoulder level. Inhale and bend the elbows to touch the shoulders. Exhale and straighten the arms. Repeat 25 times.

A-2. Hands and Shoulders (7–12)

07
Shoulder Lift — Rest the fingertips on the shoulders. Inhale and raise both elbows upward toward the sky. Exhale and return them to the shoulders. Repeat 10–15 times.
08
Shoulder Rotation — Stretch the arms forward, bend the elbows, and place the fingertips on the shoulders. Bring both elbows together in front of the chest. Breathe normally while rotating the elbows 10 times clockwise and 10 times counterclockwise.
09
Chest Expansion — Stretch both arms forward at shoulder level with the palms together. Inhale and move both arms as far back as possible, opening the chest. Exhale and return to the starting position. Repeat 10 times.
10
Interlocked Arm Stretch (Forward) — Stretch both arms sideways at shoulder level. Interlock the fingers and bring the hands gently to the chest. Inhale and stretch the arms straight forward. Exhale and return the hands to the chest. Repeat 10 times.
11
Interlocked Arm Stretch (Diagonal) — Interlock the fingers and turn the palms outward. Inhale and raise the arms diagonally upward (approximately 135°) while passing in front of the forehead. Exhale and return slowly. Repeat 10 times.
12
Overhead Arm Stretch — Interlock the fingers and keep the hands at the chest. Inhale and raise the arms overhead (180°), passing in front of the forehead and crown of the head. Exhale and return. Repeat 10 times.

B. Exercises for the Neck

01
Side Bending — Sit upright with the spine straight. Inhale and slowly bend the neck toward the right shoulder without lifting the shoulder. Exhale and return to the center. Repeat on the left side. Perform 10 repetitions on each side.
02
Neck Rotation (Right and Left) — Inhale and slowly turn the head to the right. Exhale and return to the center. Repeat on the left side. Perform 10 repetitions on each side.
03
Neck Flexion and Extension — Inhale and gently move the head backward as far as comfortable. Exhale and return to the center. Inhale and bend the head forward toward the chest. Exhale and return. Repeat 10 times each.
04
Full Neck Rotation — Breathe normally while rotating the neck 10 times clockwise and 10 times counterclockwise.
05
Isometric Neck Strengthening — Place the right palm against the right side of the head. Press the head and the hand gently against each other without allowing any movement. Feel the contraction in the neck muscles. Repeat on the left side, the back of the head, and the forehead. Perform 10 repetitions in each direction.

C-1. Toes, Ankles and Knees (1–4)

01
Toe Flexing — Sit with the legs extended. Inhale and point the toes downward. Exhale and return to neutral. Repeat 20–25 times.
02
Ankle Flexion — Inhale and pull the feet toward yourself. Exhale and return. Inhale and point the feet downward. Exhale and return. Repeat 20–25 times.
03
Ankle Side Bending — Slowly bend both ankles to the right and then to the left. Repeat 10–15 times.
04
Ankle Rotation — Rotate both ankles 10 times clockwise and 10 times counterclockwise while breathing normally.

C-2. Toes, Ankles and Knees (5–8)

05
Chair Squats — Sit slightly forward on a chair. Stretch both arms forward at shoulder level. Inhale and slowly stand up. Exhale and sit down again. Repeat 10 times.
06
Knee Bending — Sit upright with the legs extended. Bend the right knee. Support it with both hands beneath the thigh. Inhale and pull the knee gently toward the chest. Exhale and straighten the leg. Repeat 10 times. Perform the same with the left leg.
07
Lunge Exercise — Stand upright with the feet slightly apart. Keep the left leg straight and step the right foot forward. Inhale and bend the right knee into a comfortable lunge. Hold for a few seconds. Exhale and return. Repeat on the opposite side. Perform 10 repetitions with each leg.
08
Butterfly Exercise — Sit on a mat or firm surface with the spine straight. Bend both knees and bring the soles of the feet together. Move the knees gently up and down like butterfly wings while breathing normally.

D-1. Waist and Spine (1–4)

01
Grinding Mill Exercise — Sit with both legs extended. Interlock the fingers and stretch the arms forward. Rotate the upper body in large circular movements as though operating a traditional grinding mill. Perform 10 rotations clockwise and 10 counterclockwise.
02
Forward and Backward Bending (Chair) — Sit slightly forward on a chair. Raise both arms overhead. Inhale and gently lean backward. Exhale and bend forward to touch the floor. Repeat 10 times.
03
Side Bending — Inhale while lowering the right arm toward the floor and raising the left arm overhead as you bend to the right. Exhale and return. Repeat on the opposite side. Perform 10 repetitions on each side.
04
Seated Spinal Twist (Chair) — Inhale and place the right hand behind the chair. Hold the chair and rotate the torso to the right. Bring the left hand across to deepen the twist if comfortable. Exhale and return. Repeat on the opposite side. Perform 10 repetitions on each side.

D-2. Waist and Spine (5–7)

05
Upper Body Twist — Sit upright. Interlock the fingers and place the hands on the chest. Rotate the upper body to one side. Hold for 5 seconds. Return to the center and repeat on the opposite side.
06
Standing Waist Twist — Stand with the feet about one foot apart. Place the right hand on the left shoulder. Place the left hand behind the lower back with the palm facing outward. Inhale and rotate the upper body to the left as far as comfortable, keeping the lower body stable. Hold for a few seconds. Exhale and return. Repeat on the opposite side. Perform 10 repetitions on each side.
07
Hip Rotation — Stand upright with both hands resting on the waist. Rotate the hips 10 times clockwise and 10 times counterclockwise.

E. Finishing Exercises

A
Clapping Exercise — Stretch both arms forward. Clap vigorously for 2 minutes. Alternate between clapping with the arms stretched forward and clapping behind the back.
B
Tapping Exercise – 1 — Using both hands, gently tap the scalp, face, back of the neck, shoulders, and upper back. Continue for 2 minutes.
C
Tapping Exercise – 2 — Tap the right shoulder with the left hand and the left shoulder with the right hand in a crisscross pattern. Then tap the left thigh with the left hand and the right thigh with the right hand. Continue this rhythmic sequence for 2 minutes.

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