Ask your doctor before starting if you have heart disease, uncontrolled blood pressure, dizziness or fainting, a fall in the last 6 months, surgery in the last 3 months, diagnosed osteoporosis, a hip or knee replacement, a painful joint, or pregnancy.
Pain is a stop sign. Stop with burning, pressure, or sharp pain; normal muscle tiredness is different from pain.
For seated work use a sturdy, armless, wheel-free chair with a firm seat against a wall. Keep both feet flat; use a stable book support if needed.
For every standing or balance movement keep a fixed support within one arm's reach.
Never hold your breath. Breathe with the movement and return to normal breathing when effort rises.
If you feel dizzy, sit down, wait one minute, and end the session for that day.
Drink water, practise at least one hour after a meal, and use non-slip shoes or a non-slip bare-foot surface.
Use a comfortable range. Forward bends come from the hips with a long, neutral spine; avoid sudden twisting.
This programme is not medical treatment and does not replace physiotherapy.
It can be adapted to a small, slow range, but health conditions and fall history matter. Use the safety checklist and ask your doctor when any listed condition applies.
Can all eight movements be done seated?
Yes. The seated versions keep the arm pattern and breathing while reducing balance demands. Movement 6 stops at the knees or shins with a straight spine.
How often should I practise?
Start with 10 minutes on most days. A comfortable short session is better than forcing repetitions or continuing through symptoms.
