Sitting Exercises: 5 Chair Exercises With A Ball

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Sitting Exercises? Lots Of Possibilities!

I love finding ways to add some fun to seated chair exercises. Of course, like I’ve said before- fun is certainly subjective!  At the very least, we can call the following exercises unique or just a bit interesting. Take a look at these other ideas if you are interested in some other sitting exercises:

6 Chair Exercises Using A Yoga Block

5 Chair Exercises Just For Fun

5 Chair Exercises With A Towel

Chair Yoga For The Feet

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So, in the spirit of sitting exercises and fun- today we have 5 Chair Exercises Using A Ball. I am using a simple playground ball because that is what I have. You could also use a tennis ball, or these lacrosse balls if you happen to have them. Just use something that you can comfortably grip in one hand. 

You may also be interested in the following article. I have mentioned it previously. It discusses fun as being a determinant in participation in physical activity: Make Fitness: Could Novelty Be The Key Determinant For Physical Activity Adherence

The following exercises aim to work the muscles in the hands, lower body, upper body and core- but they also test our coordination a bit as well. Coordination is essential for fall prevention. We need good coordination for large movements like walking, standing up and down from various surfaces, and carrying and retrieving objects throughout the day. We also need coordination with our smaller movements.

Overall- we need to be able to maintain our balance while we execute both simple and complex tasks. Think of standing up while maintaining good balance as you manipulate a key in a door for instance- it may seem like a simple task but there is a lot going on here. 

Here are some examples of some activities that you can do to help improve fine motor coordination and hand strength:

  • Putting puzzles together
  • Shuffling and dealing cards
  • Sorting coins or buttons
  • Using tweezers to pick up various objects
  • Creating with modeling clay
  • Painting 
  • Activities like these: Velcro Ball Toss And Catch Game

When we think of exercise we tend to first think of big movements, but it is a good idea to incorporate some coordination exercises into our routine. The following exercises include some gross motor and fine motor coordination components into them while also supplying some strengthening and- depending on how hard we are working- a bit of cardio. 

We can probably all agree that strength training and aerobic conditioning  exercises are important. Balance training and coordination exercises, however, also play a key role in our overall health and well being. It may seem overwhelming to try to fit all these types of exercise in. The good news is that there are many exercise and activity options that combine the various aspects of fitness. These include:

  • Dancing
  • Yoga
  • Gardening
  • Water aerobics
  • Various chair exercises

Before we get to the exercises- you may be interested in these research articles:

Effects of Combined Balance and Strength Training on Measures of Balance and Muscle Strength in Older Women With a History of Falls – PMC

The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review

Keep reading for 5 sitting exercises you can do right at home, or you can take a look at the video as I go through each one for about 8-10 repetitions each. Be sure to consult with your healthcare provider before starting this or any exercise program. Go at you own pace and stop immediately if you experience pain, shortness of breath, or dizziness. Repetitions are simply suggestions. You may also choose to repeat the exercises for 2-3 sets as desired.

5 Sitting Exercises With A Ball- Just For Fun

Suggested Warm-Up:

Sit tall with a long spine with your feet planted firmly on the ground- you may choose to sit forward a few inches or to sit all the way back in the chair

Take 2-3 deep breaths as you perform some gentle shoulder circles- forward, up, back, and down

Take the ball and gently toss it up in the air a few inches and then catch it- repeat a few times (or simply pass the ball from one hand to the other)

Hold the ball in one hand and gently squeeze the ball 5-8 times- switch hands

With all of these exercises- be sure to bring awareness to your core and posture as well as the stabilizing foot. Just like with functional tasks- don’t forget about your stability as you perform these exercises!

1. Shoulder External Rotation Pass

A woman seated on a chair in front of a window holding a ball with both hands in front of her body for a chair exercise.

A woman seated in a chair near a window with both elbows bent and tucked at her sides while holding a ball on one hand for a shoulder external rotation exercise.

  • Begin seated with a long spine with your elbows tucked in slightly at your sides- hold the ball with both hands in the center near the belly
  • Inhale as you transfer the ball to one hand and rotate the shoulders so the forearms face forward- keep the elbows close to the body
  • Exhale to rotate the shoulders internally and bring the hands back to center
  • Inhale to transfer the ball to the other band and rotate the shoulders so the forearms face forward
  • Repeat, switching hands each time
  • Repeat 5-10 times or as desired

2. Single Arm Press

A woman seated in a chair near a window with one elbow bent and holding a ball in preparation for a chair exercise.

A woman seated in a chair near a window with one arm extended forward and holding a small ball for a chair exercise.

  • Sit tall with a long spine as you hold the ball in one hand
  • Bend the elbow at your side and rotate the forearms so the palm and ball are facing forward
  • Inhale as you straighten the elbow and press the ball forward in front of the body
  • Exhale as you bend the elbow.
  • Repeat 5-10 times or as desired
  • Repeat on the other side

3. Chair Pose With Ball Pass

A woman seated in a chair near a window with her arms by her sides and holding a small ball in her right hand.

A woman seated in a chair near a window hinged forward at the hips while passing a small ball between her hands.

A woman seated in a chair near a window with her arms by her sides and holding a ball in her left hand for a chair exercise.

  • Sit tall with a long spine with the feet planted firmly on the ground
  • Hold the ball with one hand near your thighs and inhale to lengthen the spine
  • Exhale as you hinge forward at the hips- spine stays long and not rounded (it may only be an inch or two) -and pass the ball to the opposite hand under your thighs
  • Inhale back to center and lengthen the spine
  • Exhale to hinge forward and repeat – alternating directions each time as able

Modification: You may choose to pass the ball over the thighs instead of under, as you maintain your chair pose.

4. Hamstring Press

A woman seated in a chair near a window with one foot on top of a ball on the floor in preparation to a hamstring press exercise.

A woman seated in a chair near a window with a small ball under one foot as the presses down for a hamstring press exericse.

  • Place the ball on the floor
  • Place one foot lightly on top of the ball 
  • Inhale to lengthen the spine and engage the core 
  • Exhale to push the foot into the ball
  • Inhale to release
  • Exhale to push
  • Repeat 5-10 times or as desired
  • Repeat on the other side

Be sure to maintain the awareness of your core and the stability of the opposite foot on the floor as you practice this exercise.

5. Ball Rolls

A woman seated in a chair near a window with one foot on a small ball under her heel for a seated chair exercise.

A woman seated in a chair near a window with one foot on a ball near her toes for a seated ball rolling exercise.

  • Sit tall with a long spine
  • Place one foot on the ball 
  • Inhale as you extend the knee and roll the ball forward – ball comes back toward the heel
  • Exhale as you roll the ball back- ball comes forward toward the toes
  • Repeat 5-10 times as desired
  • Repeat on the other side
  • Move slowly as this takes some coordination and it is harder than it seems!

I hope that you enjoyed these sitting exercises with a ball. Let me know what you thought! In case you missed it, here is the link to the video demonstration: 5 Seated Exercises With A Ball Or, here is another Video with Exercises With A Ball (there are a couple of new exercise here)

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Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, thepeacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.