Move · Videos · Strength · 16 min

Seated and Standing Posture Strength for Seniors

Seated and Standing Posture Strength for Seniors — video by More Life Health Seniors Play · 15:41

Video by More Life Health Seniors on YouTube · Open on YouTube

A physiotherapist guides older adults through seated band rows, core sit-backs and chin tucks, then standing chair-supported glute work and dumbbell rows, a chest stretch, gentle chest self-massage and a short relaxation. Band and weights are optional.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • chair, resistance band, dumbbells

Good forBetter postureHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Seated shoulder rolls: up, back and down, five times, sitting tall with the core tight. 1:25
  2. Band rows: band under the feet, pull back and squeeze the shoulder blades together, ten times. 1:45
  3. Band pull-aparts: arms up in front, pull the band apart and squeeze the shoulder blades; two sets of five. 2:41
  4. Core sit-backs: arms across the chest, lean back slowly from the core and return; then sit further forward. 3:38
  5. Chin tucks: draw the head straight back, not up or down, then return; eight times. 5:12
  6. Standing glute work at the chair: leg out to the side, toes forward, then leg back, holding each lift. 6:32
  7. Dumbbell rows: soft knees, hinge from the hips with a straight back and squeeze the shoulder blades; ten. 9:15
  8. Seated chest stretch: arms bent out to the sides, squeeze the shoulder blades and hold, then straighten them. 10:15
  9. Self-massage: small gentle circles just under each collarbone, out toward the shoulder. 11:09
  10. Relaxation: sit back, close the eyes and breathe out tension from the neck, shoulders and upper back. 12:37

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

Form cues from the coach

  • Keep shoulders back and down and do not slouch during any move
  • Squeeze the shoulder blades together on every row
  • Chin tuck: draw the head straight back, not up or down

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadband rows and pull-aparts, dumbbell rows
  • Neck moveschin tucks
  • Elbows movesband rows, pull-aparts, dumbbell rows
  • Wrists & hands movesholding the band and dumbbells
  • Upper back movesshoulder blade squeezes, rows
  • Lower back movescore sit-backs, bent-over rows
  • Hips moveschair-supported leg raises, hinge for rows
  • Ankles & feet movesstanding on one leg at the chair

Easier option from the coach: Band and weights optional; mostly seated; chair held for standing leg work

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 More Life Health Seniors; 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