Seated Mobility for Everyday Tasks (Move It or Lose It)

Step by step 10

Tap a time to watch that step in the video.

1. Neck forward bend: chin towards the chest to a mild stretch, hold about five seconds, five times. 1:08
2. Neck side bends, then turns to each side, holding up to five seconds; never force the movement. 2:20
3. Wrists: point the fingers up, then down, holding each; then make a fist and stretch the fingers wide. 4:37
4. Toe raises onto the heels, then heel raises onto the toes, lowering with control, 10 of each. 6:45
5. Foot flexors: heel then toe on the same spot, 10 each foot, then slow ankle circles both ways. 8:10
6. Shoulder lifts towards the ears, then slow backward shoulder circles, drawing the shoulder blades back. 9:48
7. Knee bends: sit towards the front of the chair and slide one foot back as far as you can, each leg. 11:16
8. Leg raises: sit back, straighten one leg with toes pulled up and hold for 5 to 10 seconds, each leg. 12:22
9. Seated marching: lift the knees, swinging the arms or holding the chair, 10 each leg. 13:40
10. Biceps curls with the elbow tucked in, 10 each arm, then slow trunk twists with arms crossed. 14:34

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