Move · Videos · Stretching · 11 min

Rise and Shine: Morning Warm-Up and Chair Stretch

Rise and Shine: Morning Warm-Up and Chair Stretch — video by NSYMCA Virtual Wellness Play · 11:10

Video by NSYMCA Virtual Wellness on YouTube · Open on YouTube

For a stiff, cranky morning: a short standing warm-up of marches, squats and hamstring curls, then a seated stretch sequence for shoulders, glutes, hip flexors, inner thighs and neck. From the YMCA's Silver Circuit for older adults.

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

Good forHealthy ageing

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Step by step 8

Tap a time to watch that step in the video.

  1. Standing warm-up: soft marching, wide marches, heel taps, a leg lift behind, squats and hamstring curls. 0:22
  2. The same warm-up leading with the left, then marching with arm reaches overhead. 1:50
  3. Seated: lift each arm slowly, then both arms up and elbows back in a cactus to open the chest. 3:54
  4. Right leg: lift it without leaning back, circle and flex the ankle, then lean forward to stretch the hamstring. 4:57
  5. Glute stretch with the ankle on the opposite knee or the knee lifted, then a seated twist, spine tall. 5:58
  6. Hip-flexor stretch with the leg stepped back beside the chair, then an inner-thigh press, knees out. 6:44
  7. Left leg: the same lift, ankle circles, hamstring, glute, twist and hip-flexor stretches. 7:26
  8. Shoulder circles, small then larger, ear-to-shoulder and chin tilts, and deep breaths with arm lifts. 9:45

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

Form cues from the coach

  • Lift the leg without leaning back or rounding your back
  • Once you feel the stretch, take a deep breath and let it go
  • Go at your own pace; nothing should cause pain

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadwarm-up squats, hip flexor and glute stretches
  • Knees takes loadwarm-up squats, hamstring curls
  • Neck movesear-to-shoulder tilts, chin down and up
  • Shoulders movesarm lifts, cactus arms, shoulder circles
  • Upper back movescactus arms, seated twists
  • Lower back movesseated twists, hinge forward
  • Ankles & feet movesmarching, ankle circles, point and flex

Easier option from the coach: Two options for the glute stretch: hinge forward or sit tall

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 NSYMCA Virtual Wellness; 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