Sitting for a few hours at a time is sometimes completely unavoidable, whether you’re on a plane, in a car, or at a desk. That’s why I’m sharing with you this full-body routine with all the exercises you need for those moments, when you’re just stuck sitting down.
These are the exercises I do to keep myself feeling relatively good and happy as I’m stuck on a long cramped plane ride. Of course, non-sedentary or moving exercises are better for your body overall, but sometimes you’re stuck sitting and these seated exercises give you a realistic option to still introduce movement into your body.
This routine can also be done if you’re recovering from a surgery or dealing with an injury that prevents you from standing or moving around.
Don’t be shy about doing these seated exercises. I believe fitness and feeling good are more important than what strangers think about me. Being weird is good, I’m not shy about doing these (and other) exercises in an airport or office environment.
I have included variations for crowded or awkward spaces, such as on a plane, to ensure the personal space boundaries of those around you are respected.
Follow Along Seated Exercise Routine
In this video, I walk you through a series of exercises that can be done from a seated position, starting with exercises for your foot and ankle and working all the way to your head and neck for a full-body challenge.
This routine can last 20 min – 60 min, depending on how long you do each exercise and how many times through you do them.
Technique Notes – throughout this video, focus on actively pushing down through your feet to keep your core engaged.
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Seated Exercises Descriptions
If you’re looking for a detailed written description of all the seated exercises in the video – here they are!
Ankle Exercises
Ankle Circles
Counter-clockwise and clockwise for 30-60 seconds on each side
- Improves ankle strength and mobility
Short Foot Exercise
Squeeze your toes towards your heels by lifting the arch of your foot (don’t crunch your toes up!)
- 60 seconds on both sides
- Great for flat feet, weak ankles, and plantar fasciitis
Dorsiflexion
With your feet flat on the ground, drive your knees forward
- Improves mobility for squats
- Strengthens your tibialis anterior muscle (the muscle in front of your shin)
Plantarflexion
Reach your toes out in front of you and point your toes as much as possible (try to make a straight line from your shin to your toes)
- Improves ankle strength and mobility
Alphabet
Go through the alphabet with your ankle on both sides
- Improves ankle strength and mobility.
No picture, but you can see it on the video starting at the “5:20” mark.
Hip Flexor Exercises
Seated March Hold
With one foot planted, lift the other leg as high as you can without leaning back or curling your spine
- Keep your core engaged
- Extend your leg straight in front of you to work the quadriceps
- Increase the resistance level by pressing into the top on your leg, forcing your hip flexors to work harder.
Glute Exercises
Glute Squeeze
Squeeze your glutes to engage them
- Hold for a full 30-60 seconds or for 3-5 seconds at a time for a total of 60 seconds
No picture, but you can see it on the video starting at the “9:07” mark.
Glute Stretch
- Cross your ankle over your thigh and externally rotate your leg so your inner thigh is facing up.
- Keep your back flat and your chest upright.
- Lean forward into the stretch.
Spine Exercises
Seated Cat-Cow
Inhale to arch your back, exhale to round your spine
- Improves spinal mobility
Seated Twist Variations
Keep your hips facing forward
- Look straight ahead if you feel awkward looking to the side or behind you
- Incorporate your shoulders and chest by putting one hand behind your back on the back of the opposite hip and twist.
- Hold 30- 60 seconds for each twist on each side.
Neck Exercises
Chin Tuck
Pull your chin towards your throat
- Press firmly through your feet and squeeze your glutes to keep your core activated and your posture solid throughout this exercise.
- Hold for 2-5 seconds, repeat for a total of 30-60 seconds
- Strengthens and stretches your neck
Neck Stretch- Lateral Flexion
Stretch your neck from side to side
- Side on your hand and lean in the opposite direction for a deeper stretch
- Turn your head to look at your opposite shoulder for an even deeper stretch
- Relieves tension in your neck and shoulders
Shoulder Exercises
Lat Stretch
Reach your arm straight up and lean forward
- -or- Reach your arm to the side for a seated side bend
- Hold for 60 seconds on each arm
No picture, but you can see it on the video starting at the “19:37” mark.
Internal and External Shoulder Rotation
Lift your arm and slowly rotate it towards you so your palm is facing behind you (internal rotation)
Slowly rotate your arm away from you so your palm is facing behind you (external rotation)
- Repeat for 30 – 60 seconds on each arm
Hand & Arm Exercises
Rock-Climber Stretch
Bring your hand out in front on you with your palm facing you. Place your opposite hand on the back of your palm and push into that hand and away from your body to feel the stretch.
- Stretches the back of your forearms
- Hold for 30-60 seconds on both sides
Back of Forearm Stretch
Flip your arm around so your forearm is facing up. Pull your fingers towards you with your opposite hand
- Hold for 30-60 seconds on both sides
Wrist Circles
Simply make circles with your wrists
- 30-60 seconds in each direction for both hands
Elbow Circles
Make circles with your elbows
- 30-60 seconds in each direction for both arms
No picture, but you can see it on the video starting at the “25:06” mark.
Spread Fingers Stretch
Spread fingers as far away from one another as possible
- Hold for 2-3 minutes, maintaining focus and challenging your fingers to spread further apart the entire time
Thumb MFR (myofascial release)
With the thumb and index finger of one hand, pinch the webbing between your thumb and index finger on the opposite hand
- Hold for 2-3 minutes each hand
- Releases tension in the fingers and can relieve headache pain
Additional Resources
About the author, Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.
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