1. Seated row

This exercise will allow you to put your chest and upper back muscles into work. All you need to do is start by sitting on the side of the chair to be able to do a different range of motions. Extend your arms in front of you and keep your elbows slightly bent, with your thumbs straight and pointing to the ceiling. Pull your elbows to the back until your shoulder blades are squeezed together, then bring your elbows back to the starting position. Repeat the whole movement 8 to 10 times.

2. Seated tummy twist

This exercise is beneficial for your core muscles, for this reason, it is important to do the tummy twist in a seated position with a good posture. Start by holding a ball with both of your hands, and bending your elbows so the ball is close to your body. Rotate your torso slowly to one side as much as you can and as much as it feels comfortable (make sure that the remaining parts of your body are not moving). Then go back to the starting position and rotate to the other side. Every two twists make on set, and as a beginner starting with eight sets is good.

3. Arm raises overhead

This exercise targets the arms and shoulders. You will need an armless chair for the Overhead arm raises, start by sitting on it holding weights of 1 pound in every hand. Keep your back straight and your feet flat on the floor. Bent your arms, with the direction of your palms towards the floor and the weights towards your shoulders. The first movement is to raise your arms above your head in a slow manner, pause then lower them back to the starting position. Repeat the whole movement from 8 to 10 times.

4. Knee lifts

The knee lifts will target many important muscles group including the quads, the stomach muscles, and the ones that flex the hips. All these muscles are crucial for simple movements such as sitting standing and sitting. To do this exercise, start by lifting the right knee towards your chest and then lowering it back until it reaches the floor, then try with the opposite knee. All movements need to be done slowly and repeated for 8 to 10 times with each side.

5. Knee extensions

This one is an easy exercise that will focus on different legs muscles. Sit on the edge of the chair with both of your knees bent, but with keeping a straight posture. Hold the side of the chair with both of your hands, and start by pushing your bent knees to the front so they are straight and slightly elevated from the floor. Make sure your toes are pointing towards the ceiling, and do not lock your knees at the end of the extension. Go back to the starting position and repeat the exercise from 8 to 10 times. You can do this exercise with both legs at the same time or one by one.

Source:

https://blog.soarlifeproducts.com/exercise-fitness/7-chair-exercises-elderly-adults-limited-mobility/