Sit and Be Fit Exercises

Simple and Safe Principles

The principles of Sit and Be Fit are based on rehabilitative exercises to restore balance and posture, strengthen the core and tone and increase the range of motion in the neck and limbs. The idea is to restore daily function. Sit and Be Fit meets the patient at his own level. The exercises are not about pushing oneself, but are based on physical therapy routines to increase strength and range of motion. So while some exercises are as simple as extending your arm, for most people who have limited mobility, increasing daily function is a formidable goal; this is especially true for senior patients, those who suffer from chronic pain or those with partial paralysis due to a stroke.

To achieve proper posture, sit on your hands in a chair. The bones you feel on your hands are called the sitz bones. You should adjust your posture until you are sitting directly on top of the sitz bones, as this is ideal lengthening posture. In this position, you'll be ready for a good exercise for your spine. Reach up with one arm and reach down with your other at the same time. Feel the stretch through your fingers. Alternate arms and repeat this twice. This exercise helps to stabilize the spine.

From your chair, extend your right leg out at the knee first to the front and then to the side and then do the same with your left leg. Alternate at least five times. If you cannot do five, start with what you're able to do and work up to five.

A series of shoulder exercises starts with circling your shoulders slowly from front to back. Next, shrug your shoulders and drop them, then move your shoulders forward and rotate them back again. Do these exercises two to three times.

For a simple neck exercise, sit with good posture. Gently move your right ear toward your right shoulder, then do the same with your left ear and shoulder.

The full Sit and Be Fit program includes a variety of exercises for all areas of the body. It's important to remember when doing any of the exercises that improvement is the goal, even if that improvement comes in small steps toward the main objectives of increasing your range of motion, stabilizing your spine and restoring your posture and balance. With that in mind, be gentle when performing the exercises. If you have pain or limited range of motion, don't expect too much from yourself; even small movement is a step in the right direction.