Move · Videos · Gentle & Seated · 19 min

Seated Home Exercise Class with a Physiotherapist

Seated Home Exercise Class with a Physiotherapist — video by Australian Physiotherapy Association Play · 18:39

Video by Australian Physiotherapy Association on YouTube · Open on YouTube

A gerontological physiotherapist leads an all-seated session for older adults at home: breathing and seated marching, arm circles and rows, twists, toe and heel lifts, knee-straightening holds, arm raises, hip side-steps, hand and finger work, ankle circles and neck stretches.

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

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Sit forward on the chair: breathe in as the arms rise, march on the spot, then arm circles forward and back. 0:33
  2. Reach forward and row back to open the chest, then open the arms wide and hug yourself for a stretch. 2:58
  3. Spinal twists: hold the chair, draw the chin in, sit tall and twist gently to each side as you breathe. 4:30
  4. Toe and heel lifts: feet a little forward of the knees, lift the toes, then the heels, 20 times. 5:23
  5. Arm raises: thumbs up, float the arms up in front as high as you can, with holds, then roll the shoulders. 6:19
  6. Knee straightening: straighten one leg, pull the toes towards your nose and hold, then the other leg. 7:32
  7. Side arm raises to about halfway with holds, shoulder shrugs, then a second set of knee straightening. 9:04
  8. Elbow bends, arms out to the side and back, then step each leg out to the side to shift your weight. 11:53
  9. Hands: turn the palms up and down, make fists, press each finger to the thumb, then ankle circles. 13:51
  10. Cool-down: slow breaths with the arms floating up, then gentle neck turns and side tilts. 16:34

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 edge of the chair and stay as tall as you can
  • Pull the toes towards your nose as you straighten the knee, and hold it
  • Use smaller movements if anything is sore; stop if you feel pain or get short of breath

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tucks, neck turns and side tilts
  • Shoulders movesarm circles, rows, arm raises, shrugs
  • Elbows moveselbow bends, arm circuit
  • Wrists & hands moveshand, finger and wrist turning work
  • Upper back movesrowing, chest openers, seated twists
  • Lower back movesgentle seated spinal twists
  • Hips movesseated marching, hip side-steps
  • Knees movesseated knee-straightening holds, marching
  • Ankles & feet movestoe and heel lifts, ankle circles

Easier option from the coach: All seated; use smaller movements if anything is sore

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 Australian Physiotherapy Association; 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