10-Minute Seated Chair Routine for Seniors

Step by step 10

Tap a time to watch that step in the video.

1. March in place for a minute, moving the shoulders, as fast or slow as suits you. 0:30
2. Reach up as if into a cupboard, then pull down, looking up towards the ceiling. 1:29
3. Kicks, like kicking in the water, for 30 seconds to a minute; hold a sturdy chair. 2:15
4. Arm circles at shoulder height, both directions, for up to a minute; rest if you need to. 3:09
5. Side bends to each side, holding the chair if you feel unsteady. 4:20
6. Rowing: elbows at shoulder height, pull back and squeeze the upper back, then reach forward. 5:35
7. Leg lifts, one at a time, pulling the toes towards your nose; sit tall without leaning back. 6:40
8. Neck: gentle circles both ways, then look down and up, tilt to each side and turn to each side. 8:08
9. Up onto the toes and back onto the heels, then open and close the knees for the hips. 9:45
10. Sit to stand: lift just off the chair and sit back down, a few times. 10:40

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