Gentle Seated Class from Age UK Sevenoaks

Step by step 14

Tap a time to watch that step in the video.

1. Set-up: sit forward so there's a small gap behind your back, or use a cushion, and fetch a tea towel. 1:52
2. Shoulders: lift and drop, squeeze them back and round, then forwards and down; keep breathing. 3:30
3. Feet: walk through the feet lifting the heels, then heel digs and toe points, each leg in turn. 4:26
4. Bigger shoulder circles with the arms, then ankles: heel-and-toe and slow circles on each foot. 6:26
5. Marching: lift the legs and pump the arms, then slow, high steps as if climbing stairs. 9:18
6. Wrist circles, then wring a folded tea towel both ways with elbows at your sides; rub the fingers. 10:46
7. Neck: tilt the head to one side, roll it gently down and up to the other side; never tip it backwards. 12:27
8. Seated exercise: posture check, march with the opposite arm or touch the knee, then wide marches. 13:58
9. Leg extensions: breathe out as you straighten the leg with toes up; rest the leg on a towel if needed. 15:42
10. Shoulder-blade squeezes, then reach both arms up in a V, letting a strong arm help a weaker one. 16:45
11. Put it together: march, leg extensions with arm curls, wide marches, squeezes and overhead reaches. 18:49
12. Cool-down: slow heel digs, toe points, gentle foot pumps, toe taps and shoulder shrugs. 21:30
13. Stretches: back of the arm, chest open holding the chair, then calf and hamstring, leaning forward gently. 23:35
14. Relaxation: sit back, breathe in deeply and out for longer, letting the body relax from shoulders to feet. 27:35

The steps are a summary in our words, checked against the video — the coach shows every move.