Sit and exercise on the chair.

You can sit on a chair and exercise; here, you will become familiar with this type of exercise. 1- Raise one arm and allow your other arm to be fully extended, moving in the opposite direction towards the bottom. Focus all your thoughts on the muscle tension involved. This movement is very useful and effective for stretching the shoulder muscles, the upper back, and the chest. 2- While placing your hand next to your ear, sit in a straight line on the chair. To be able to stretch the upper back, you should pull your elbows back as far as possible and keep them in that position. Performing this movement will have a beneficial effect on stretching the chest muscles and the upper back muscles. 3- Sit on the chair in a normal position, so that the hollow of your back completely adheres to the back of the chair. Bring your hands close together on the upper back muscles in a cross shape and keep your elbows fixed upwards. This action will cause flexibility in the shoulders, and the muscles of the head and upper arm, and will provide stretching of the chest and shoulder girdle. 4- Sit down, clasp your hands, and fully extend them away from your chest. While bending your leg, lift your shin, and stretch your toes fully outwards and inwards, near and far; repeat this movement on both legs. This movement strengthens the thigh muscles and creates good and appropriate stretching in the upper back and arm muscles. 5- Sit on the chair, press your hands on the upper part of your thighs so that you can strengthen the triceps and the upper back muscles. 6- Sit on the chair and press your palms on the upper part of your thighs. You can gently move your neck to the right and left without separating your palms from your thighs. By doing this movement, you can strengthen the triceps, the upper back muscles, and especially the neck muscles. Performing this movement can prevent neck arthritis. 7- Sit on the chair in a normal position; to start aerobic activity, first raise your hand slowly and then repeat this action with the help of the other hand. Performing this simple movement stretches the arm and side muscles. Also, performing this movement is necessary to relieve fatigue. 8- Place one hand on the side of your head or next to your ear and apply pressure to the side. So that the head opposes this movement. This movement strengthens the neck and shoulder muscles. Repeat this exercise alternately on both sides. 9- As you are sitting on the chair, press both of your palms on your forehead as shown in the image. Pause for 8 to 10 seconds; performing this exercise will strengthen the neck muscles, and repeating it throughout the day will be very effective in preventing neck arthritis. 10- Hold your hands to the sides in a cross shape with your toes extended; now slowly raise your hands above your head and return to the original position. Performing this movement will stretch the arm and shoulder muscles and the shoulder girdle.