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The Kitchen Chair Routine

Sources and review

Where the instructions come from

Each movement, dose, caution and safety rule in the guide follows published guidance from public health and patient-education sources. Where sources disagree, we chose the gentler option. These organizations have not reviewed or endorsed the guide.

Review

Professional review: not yet done. The movements, cautions and safety pages have not yet been reviewed by a licensed physical therapist. This page will say who reviewed them, with their permission, once that happens.

Sources

Numbers match the references printed in the guide. Dates show when each page was last reviewed by its publisher, and when we read it.

  1. [1]NHS (nhs.uk). Sitting exercises. www.nhs.uk/live-well/exercise/sitting-exercises/ Page last reviewed 18 January 2024. Accessed 2026-10-08.
  2. [2]NHS (nhs.uk). Flexibility exercises. www.nhs.uk/live-well/exercise/flexibility-exercises/ Page last reviewed 20 November 2023. Accessed 2026-10-08.
  3. [3]HSE (Health Service Executive, Ireland), content supplied by the NHS and adapted for Ireland. Sitting exercises. www2.hse.ie/living-well/exercise/exercise-at-home/sitting-exercises/ Page last reviewed 23 February 2023. Accessed 2026-10-08.
  4. [4]HSE Health & Wellbeing (Ireland). Easy Exercises: A Chair Based Programme for Older Adults. assets.hse.ie/media/documents/chair-based-exercises-for-older-adults.pdf Published January 2017. Accessed 2026-10-08.
  5. [5]National Institute on Aging (NIH). Three Types of Exercise Can Improve Your Health and Physical Ability. www.nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical Content reviewed January 14, 2025. Accessed 2026-10-08.
  6. [6]National Institute on Aging (NIH). Exercise and Physical Activity for Older Adults. order.nia.nih.gov/sites/default/files/2023-10/exercise-physical-activity-brochure.pdf September 2023. Accessed 2026-10-08.
  7. [7]National Institute on Aging (NIH), Publication No. 09-4258. Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging. geriatrictoolkit.missouri.edu/consumer/Exercise_and_Physical_ActivityYour_Everyday_Guide_from_The_NIA.pdf January 2009 (archival edition). Accessed 2026-10-08.
  8. [8]National Institute on Aging (NIH). Exercising With Chronic Conditions. www.nia.nih.gov/health/exercise-and-physical-activity/exercising-chronic-conditions Content reviewed January 14, 2025. Accessed 2026-10-08.
  9. [9]National Institute on Aging (NIH). Tips for Getting and Staying Active as You Age. www.nia.nih.gov/health/exercise-and-physical-activity/tips-getting-and-staying-active-you-age Content reviewed January 14, 2025. Accessed 2026-10-08.
  10. [10]Mayo Clinic. Stretching: Focus on flexibility. www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 November 18, 2023. Accessed 2026-10-08.
  11. [11]MedlinePlus (U.S. National Library of Medicine). How to avoid exercise injuries. medlineplus.gov/ency/patientinstructions/000859.htm Review date 9/15/2024. Accessed 2026-10-08.
  12. [12]American Heart Association. Develop a Physical Activity Plan for You. www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/develop-a-physical-activity-plan-for-you Last reviewed April 24, 2024. Accessed 2026-10-08.
  13. [13]American Heart Association. Stretching and Flexibility Exercises. www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/stretching-and-flexibility-exercises Last reviewed April 25, 2024. Accessed 2026-10-08.
  14. [14]American Heart Association. Strength and Balance Exercises. www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/strength-and-balance-exercises Last reviewed April 25, 2024. Accessed 2026-10-08.
  15. [15]Royal Osteoporosis Society (UK). How to exercise safely for bones. theros.org.uk/information-and-support/exercise/how-to-exercise-safely-for-bones/ Last reviewed 1 June 2026. Accessed 2026-10-08.
  16. [16]Osteoporosis Canada. Too Fit To Fracture. osteoporosis.ca/too-fit-to-fracture/ No date shown (cites the 2023 Canadian clinical practice guideline). Accessed 2026-10-08.
  17. [17]American Academy of Orthopaedic Surgeons (OrthoInfo). Activities After Total Hip Replacement. www.orthoinfo.org/recovery/activities-after-hip-replacement/ No date shown. Accessed 2026-10-08.
  18. [18]NHS (nhs.uk). Recovering from a hip replacement. www.nhs.uk/tests-and-treatments/hip-replacement/recovering-from-a-hip-replacement/ Page last reviewed 6 March 2024. Accessed 2026-10-08.
  19. [19]Arthritis Foundation (US). 9 Exercises to Help Hand Arthritis. www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/9-exercises-to-help-hand-arthritis No date shown. Accessed 2026-10-08.
  20. [20]Arthritis UK (formerly Versus Arthritis). Exercises for the neck. www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/exercises-for-healthy-joints/exercises-for-the-neck/ No date shown. Accessed 2026-10-08.
  21. [21]Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust (physiotherapy leaflet). Neck and Upper Back Exercises Level 1. www.wwl.nhs.uk/pdfreader/cnv-wwl-68ca8bce9edd73.73954624 Updated 4 March 2026. Accessed 2026-10-08.
  22. [22]NHS (nhs.uk). Physical activity guidelines for older adults. www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/ Page last reviewed 15 August 2024. Accessed 2026-10-08.
  23. [23]U.S. Centers for Disease Control and Prevention. Older Adult Activity: An Overview. www.cdc.gov/physical-activity-basics/guidelines/older-adults.html Updated December 4, 2025. Accessed 2026-10-08.
  24. [24]U.S. Centers for Disease Control and Prevention. Chronic Conditions & Disabilities Activity. www.cdc.gov/physical-activity-basics/guidelines/chronic-health-conditions-and-disabilities.html Updated December 4, 2025. Accessed 2026-10-08.
  25. [25]World Health Organization. WHO guidelines on physical activity and sedentary behaviour. www.who.int/publications/i/item/9789240015128 25 November 2020. Accessed 2026-10-08.
  26. [26]U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf 2018 (current edition). Accessed 2026-10-08.
  27. [27]NHS (nhs.uk). Strength exercises. www.nhs.uk/live-well/exercise/strength-exercises/ Page last reviewed 28 February 2024. Accessed 2026-10-08.