{"id":4340,"date":"2023-10-13T16:47:03","date_gmt":"2023-10-13T15:47:03","guid":{"rendered":"https:\/\/psychosomatic-osteopathy.com\/5-effective-exercises-to-strengthen-your-muscle-chains-incl-video\/"},"modified":"2026-05-31T09:59:30","modified_gmt":"2026-05-31T08:59:30","slug":"5-effective-exercises-to-strengthen-your-muscle-chains-incl-video","status":"publish","type":"post","link":"https:\/\/psychosomatic-osteopathy.com\/en\/5-effective-exercises-to-strengthen-your-muscle-chains-incl-video\/","title":{"rendered":"5 effective exercises to strengthen your muscle chains, incl. video"},"content":{"rendered":"<p>Our muscles play a crucial role in our overall health and well-being. But did you know that you do not necessarily need a gym to train them effectively? In this post, I will introduce five simple yet highly effective exercises that you can comfortably do at home using only a chair. Whether you are just starting out or are already experienced, each exercise includes a gentle and a more challenging variation. Let us get started and strengthen our muscle chains!    <\/p>\n<h2>Strengthening the anterior muscle chain<\/h2>\n<p>https:\/\/www.youtube.com\/watch?v=pE6Ne06MAOs<\/p>\n<h3>Instructions<\/h3>\n<p><strong>You will need a chair.<\/strong><\/p>\n<ul>\n<li>  Lie on your stomach. Place your hands under your shoulders. <\/li>\n<li>  Place the insteps of both feet on the seat of the chair. Keep your legs straight. <\/li>\n<li>  Straighten your elbows and lift your body so that you are in a kind of push-up position with your legs elevated.<\/li>\n<li>  Keep your body parallel to the floor; your body and legs should be straight. Make sure you do not twist or let your lower back sag. <\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong>Hold the position for about 1 minute.<strong>Gentler variation:<\/strong>You can also do the exercise on your elbows and without a chair. In this case, your feet are placed on the floor. <strong>More challenging variation:<\/strong>For 10\u201330 seconds at a time, alternately lift your legs about 10 cm straight up. <\/p>\n<h2>Strengthening the posterior muscle chain<\/h2>\n<p>https:\/\/www.youtube.com\/watch?v=QWe80YmCPys<\/p>\n<h3>Instructions<\/h3>\n<p><strong>You will need a chair.<\/strong><\/p>\n<ul>\n<li>  Sit on the floor. Place the heels of both feet on the seat of the chair and straighten your legs. Place your hands on the floor behind you.  <\/li>\n<li>  Straighten your elbows and push your body up off the floor.<\/li>\n<li>  Your body is now parallel to the floor; keep your trunk and legs straight. Make sure you do not twist. Point your toes upward; do not rotate your feet.  <\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong>Hold the position for about 1 minute.<strong>Gentle variation:<\/strong>You can also do the exercise on your elbows and without a chair. In this case, your heels are placed on the floor. <strong>More challenging variation:<\/strong>For 10\u201330 seconds at a time, alternately lift your legs about 10 cm straight up. <\/p>\n<h2>Strengthening the posterior stabilisation line<\/h2>\n<p>https:\/\/www.youtube.com\/watch?v=BnVb8Nq2-zA<\/p>\n<h3>Instructions<\/h3>\n<p><strong>You will need a chair.<\/strong><\/p>\n<ul>\n<li>  Sit on the floor. Place the heels of both feet on the seat of the chair and bend your legs and knees to about 90\u00b0. <\/li>\n<li>  Fully straighten your elbows. Keep your body straight. <\/li>\n<li>  Make sure you do not twist. Point your toes upward; do not rotate your feet. <\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong>Hold the position for about 1 minute.<strong>Gentle variation:<\/strong>You can also do the exercise on your elbows and without a chair. In this case, your heels are placed on the floor. <strong>More challenging variation:<\/strong>For 10\u201330 seconds at a time, alternately lift your legs about 10 cm straight up. <\/p>\n<h2>Strengthening the lateral muscle chain<\/h2>\n<p>https:\/\/www.youtube.com\/watch?v=R5RmkoOJngI<\/p>\n<h3>Instructions<\/h3>\n<p><strong>You will need a chair.<\/strong><\/p>\n<ul>\n<li>  Lie on your side, with the lower hand positioned roughly at shoulder height.<\/li>\n<li>  Place both legs straight out to the side on the seat of the chair.<\/li>\n<li>  Straighten your lower arm. Rest the other arm along the upper side of your body. Your body should be roughly parallel to the floor; keep your trunk and legs straight. Make sure you do not twist.   <\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong>Stay in this position for about 30 seconds. Then, for 10\u201330 seconds, lift the upper leg about 10 cm straight up. Then switch sides. <strong>Gentle variation:<\/strong>You can also do the exercise supported on your forearm and without a chair.  <\/p>\n<h2>Strengthening the inner muscle chain<\/h2>\n<p>https:\/\/www.youtube.com\/watch?v=FuHezwfqG-w<\/p>\n<h3>Instructions<\/h3>\n<p><strong>You will need a chair.<\/strong><\/p>\n<ul>\n<li>  Lie on your side, with the lower hand positioned roughly at shoulder height.<\/li>\n<li>  Place the upper leg straight out to the side on the seat. The lower leg touches the underside of the seat. Both legs are straight.  <\/li>\n<li>  Straighten your lower arm. Rest the other arm along your body. Your body should be roughly parallel to the floor.  <\/li>\n<li>  Make sure you do not twist; keep your head and shoulders aligned with the rest of your body.<\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong>Hold the position for 10\u201330 seconds. Then switch sides.<strong>Gentle variation:<\/strong>You can also do the exercise supported on your forearm. <a href=\"https:\/\/www.amazon.de\/Das-Osteopathie-Selbsthilfe-Buch-Osteopathie-Selbstheilung-f%C3%B6rdert\/dp\/3432114184\/ref=sr_1_3?__mk_de_DE=%C3%85M%C3%85%C5%BD%C3%95%C3%91&#038;crid=3FCMGHFIASNHF&#038;keywords=das+osteopathie+selbsthilfe+buch&#038;qid=1638881604&#038;sprefix=das+osteopath%2Caps%2C164&#038;sr=8-3\"> <\/a><\/p>\n<h3><a href=\"https:\/\/www.amazon.de\/Das-Osteopathie-Selbsthilfe-Buch-Osteopathie-Selbstheilung-f%C3%B6rdert\/dp\/3432114184\/ref=sr_1_3?__mk_de_DE=%C3%85M%C3%85%C5%BD%C3%95%C3%91&#038;crid=3FCMGHFIASNHF&#038;keywords=das+osteopathie+selbsthilfe+buch&#038;qid=1638881604&#038;sprefix=das+osteopath%2Caps%2C164&#038;sr=8-3\">Order the Osteopathy Self-Help Book directly from Amazon <\/a><\/h3>\n<p>The latest book by Torsten Liem. The author is well known and highly regarded for his well-founded specialist books; he has also been publishing osteopathy guides\/non-fiction books for more than 20 years. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover five powerful exercises to strengthen the anterior, posterior, lateral and inner muscle chains\u2014 all you need is a chair! Whether you are a beginner or more advanced, there are variations for every fitness level. <\/p>\n","protected":false},"author":2,"featured_media":2213,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"5 Exercises to Strengthen Your Muscle Chains + Video","_seopress_titles_desc":"Train anterior, posterior, lateral and inner muscle chains with just a chair. 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