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Step 1
Support your back while attempting any sort of exercise. Avoid jerky movements at all times. Move gently during exercise.
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Step 2
Begin arm exercises by sitting up straight in your chair. Know that it's safer to lean back in an upright chair for support. Make sure objects around you are moved back far enough so that you don't hit them with your arms.
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Step 3
Start with arms down in front of you and hands in your lap. Squeeze hands in a grasping motion and release; repeat about six times. Do a few sets of six to begin a warm-up routine. Hold arms out slightly beside your chair next and shake your hands and arms to continue with warm-ups.
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Step 4
Keep your shoulder muscles down and your neck relaxed during warm-ups; avoid bunching up shoulders and straining your neck during other arm exercises. Place your hands back in your lap. Concentrate on keeping shoulder muscles down; sit up straight and begin gently rocking your head side-to-side toward each shoulder to relax your neck. Stop, relax and breathe.
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Step 5
Lift your arms straight out to the side. Turn palms downward toward the floor. Point your fingers toward opposite walls. Keep arms about shoulder height or lower. Begin moving hands and arms up and down in short intervals (like bouncing a basketball but with stiff arms). Count to about thirty before stopping. Rest your arms and repeat if you feel up to it. Rest before beginning another exercise.
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Step 6
Hold your arms straight out to the side once more. Begin arm circles. Keep arms and hands straight and circle forward six times; then circle backwards six times. Complete a few sets of six before resting.
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Step 7
Exercise arms while sitting with large arm movements. Hold your arms straight out to the side, turn palms forward and begin lifting your arms straight up above your head; let them back down slowly. Repeat the entire movement about six times while breathing deeply in and out. Complete as many sets as you feel comfortable with.
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Step 8
Box to exercise arms while sitting—pretend you're punching something or someone. Put your arm strength into your punches. Alternate punches and continue for a count of about thirty.
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Step 9
Exercise arms while sitting with chair push ups. Hold on to the arms of your chair. Lean forward a bit but keep your back straight and engage your abdominal muscles for core support. Begin by using your arms to raise your body up above your chair seat. Keep your feet touching flat on the floor for support. Hold for about three seconds. Slowly lower and allow your buttocks to touch the chair seat. Push up again and hold for three seconds. Repeat several times and breathe.
