Sit upright in a sturdy chair with feet supported.
Roll shoulders gently 6 times in each direction.
Straighten one knee a comfortable amount, then lower, 6 times per side.
Slowly open and close hands and finish with relaxed breathing.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Sit upright in a sturdy chair with feet supported.
- Roll shoulders gently 6 times in each direction.
- Straighten one knee a comfortable amount, then lower, 6 times per side.
- Slowly open and close hands and finish with relaxed breathing.
Make it gentler
Reduce the range of motion.
When you're ready
Add a few repetitions if comfortable.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.