Move · Videos · Gentle & Seated · 14 min

Seated Mobility Routine: 10 Chair Exercises (BHF)

Seated Mobility Routine: 10 Chair Exercises (BHF) — video by British Heart Foundation Play · 13:39

Video by British Heart Foundation on YouTube · Open on YouTube

A cardiac rehab exercise practitioner and a guest who has been through cardiac rehab lead ten seated joint-mobility moves, from head turns and shoulder rolls to spine twists, hip circles and ankle points. Each move has two options.

  • 14 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageingHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Head turns: look over one shoulder then the other, or tip ear to shoulder and roll through the chin; 8–12 each way. 1:01
  2. Shoulder rolls: lift the shoulders to your ears and roll them back, hands on shoulders for bigger circles. 2:19
  3. Wrist circles: fists out in front, or hands clasped, circling 8–12 times each way. 3:12
  4. Chest opener, not within 12 weeks of open heart surgery: hands at temples, draw elbows back, hold 2–3 seconds. 4:02
  5. Spine twist: arms crossed, turn your upper body from the waist with hips facing forward, each side; 8–10 times. 5:39
  6. Forward bend: chin to chest and slowly roll down as far as is comfortable, then back up; 4–6 times. 7:09
  7. Side bend: lean to one side without moving the hips, back to centre, then the other side; 6–8 each side. 8:31
  8. Knee hug: hold under the thigh or the shin and draw one knee towards you, back straight; 8–10 each leg. 9:21
  9. Hip circles: lift one leg, knee bent or straight, and circle it up and out to the side 10–12 times; then the other. 10:45
  10. Ankle point: lift one foot slightly, point and flex, or circle the ankle both ways; 8–12 each foot. 11:50

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

Form cues from the coach

  • Sit on a firm chair with feet hip-width apart and shoulders relaxed
  • Move only as far as is comfortable
  • Pick whichever of the two options suits you; most moves repeat 8 to 12 times

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead turns and half circles
  • Shoulders movesshoulder rolls, chest opener, arms out
  • Wrists & hands moveswrist circles
  • Upper back moveschest opener, spine twists, roll down
  • Lower back movesforward roll down, side bends, twists
  • Hips movesknee hugs, leg circles
  • Knees movesknee hugs, leg circles
  • Ankles & feet movesankle points and circles
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Two options per move; roll down only as far as comfortable

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by British Heart Foundation; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety