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10-Minute Gentle Chair Pilates for Seniors

10-Minute Gentle Chair Pilates for Seniors — video by Lottie Murphy Play · 12:13

Video by Lottie Murphy on YouTube · Open on YouTube

A seated Pilates routine for anyone who finds the floor hard: arm floats and side bends, 'bow and arrow' twists, a seated bird dog for core and thigh strength, a rolling cat stretch, a supported back bend and a chair-edge hip flexor stretch.

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

Good forHealthy ageing

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Step by step 8

Tap a time to watch that step in the video.

  1. Sit forward on the sit bones, ankles, knees and hips in line like train tracks, spine lifted. 0:27
  2. Floating arms: sweep one arm up by the ear and back down, only as high as is comfortable. 1:25
  3. Side bends: arm up, then head, neck and body bend over, keeping both sit bones grounded; alternate sides. 2:03
  4. Bow and arrow: draw one hand to the chest, look back and twist, then sweep the arm round; alternate. 3:37
  5. Seated bird dog: straighten one leg while growing tall, not sinking back, then add the opposite arm. 4:54
  6. Seated cat: hinge forward with the hands on the thighs, then round and restack the spine, head last. 7:09
  7. Back bend: hands behind the head or crossed, lift the eyes and chest, then come up with the abs. 8:38
  8. Hip flexor stretch: turn sideways on the chair edge and lower the outside leg back; then the other side. 9:56

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

Form cues from the coach

  • Sit forward on the sit bones with ankles, knees and hips in line like train tracks
  • Grow tall and avoid sinking back as you straighten the leg in seated bird dog
  • Keep both sit bones grounded when you side bend

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead tilts in side bends, looking back in twists
  • Shoulders movesarm floats, bow-and-arrow reaches
  • Upper back movesseated twists, side bends, back bend
  • Lower back movesseated cat roll-ups, side bends, back bend
  • Hips movesseated leg lifts, chair-edge hip flexor stretch
  • Knees movesseated leg extensions, dropping the knee in hip stretch
  • 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: Cushion behind back if needed; arms crossed on chest in the back stretch

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 Lottie Murphy; 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