Gentle upper-body twist
Sit tall, cross the arms loosely, and turn the ribs a little to one side. Return and change sides.
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Mobility and flexibility
Practise these four exercises slowly from a stable chair and stop before pain.
Side neck stretch
Keep the face forward and tip one ear gently toward the shoulder without lifting the shoulder.
Hip marching
Lift one knee a few centimetres, lower it, and alternate while the pelvis stays level.
Seated hamstring stretch
Extend one heel forward, keep the back long, and hinge slightly from the hips until a mild stretch is felt.
Helpful cue
Move slowly, keep the joints soft, and let your breathing stay natural.
Do not do this
Do not force the range, lock a joint, move quickly, or hold your breath.
Who should take extra care
Stop with pain, pressure, unusual shortness of breath, or dizziness.
Safety first
- 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.
Exercise groups
Choose the simple option that fits you
28-Day Seated Exercises
$4.90tax included
The complete printable PDF for this programme.
- A4 and US Letter files included
- One-time payment, no subscription
Women and men figures included
Real pages from the programme
Seated Movement Set
$9.90tax included
Bought separately: $39.60
A different programme for every day
- Chair Tai Chi
- Chair Yoga
- Qi Gong with seated section
- Seated Exercises
Sources and scope
Educational movement guide; not medical treatment or physiotherapy.