Move · Videos · Gentle & Seated · 23 min

Gentle Chair Exercises for Limited Mobility

Gentle Chair Exercises for Limited Mobility — video by Improved Health Play · 22:49

Video by Improved Health on YouTube · Open on YouTube

An all-seated class for people with arthritis, limited mobility or who are brand new to exercise: arm and wrist range of motion, foot taps, heel and toe raises, knee extensions, rows, presses and curls with optional water bottles, then gentle stretches.

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

Good forHealthy ageing

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Arm warm-up: wrist circles, arms overhead with deep breaths, elbows back, reach-and-pull and swimming arms. 0:41
  2. Foot taps forward and out to the side, heel taps, then heel raises and toe raises. 2:40
  3. Gentle march, feet in then wide, then leg extensions keeping the thigh on the chair and squeezing the front of it. 4:52
  4. With water bottles if you like: lean forward for rows, squeezing the shoulder blades, then a chest press. 6:55
  5. Bicep curls into an overhead press, or press forward if it bothers the shoulders, then tricep kickbacks. 8:50
  6. Side raises to about chin height, then front raises, one arm at a time, then hammer curls. 10:20
  7. Leg extensions again, squeezing the front of the thigh, then legs out to the side and back in. 12:35
  8. Alternating arm reaches only as high as is pain-free, then pull back and push forward as if against resistance. 14:23
  9. Small arm circles with straight arms, palms pushing forward and back, then alternating punches. 16:10
  10. Stretches: side reach each way, wrists and forearms, upper back and chest, shoulders and ankles, then deep breaths. 17:49

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

Form cues from the coach

  • Only lift the arms as high as you can without shoulder pain
  • In knee extensions keep the thigh on the chair and squeeze the front of the thigh
  • Slow everything down if the pace is too quick for you

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadarm raises, rows, presses, front and side raises
  • Elbows takes loadbicep and hammer curls, press, tricep kickbacks
  • Wrists & hands moveswrist rotations, holding bottle weights
  • Upper back movesbent rows, sitting tall, chest and back stretches
  • Hips movesseated leg out and in, foot taps
  • Knees movesseated leg extensions, marching
  • Ankles & feet movesheel and toe raises, ankle circles

Easier option from the coach: Weights optional; press forward instead of overhead; arms only as high as pain-free

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

More like this

Browse all 764 videos

Video by Improved Health; 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