In this video, you'll learn how to do a complete sequence of gentle stretches which you can do while sitting on a chair
You can do this after doing some cardio or muscle-strengthening exercises to relax the muscles you've used
Sit down on a chair
Shift a little if need be so that you're on the edge of the seat
Keep your back straight and put your hands on your knees
Hold out your right leg, keeping the heel on the floor. Take a breath in. Then breathe out whilst sliding your right hand towards your right foot
Straighten back up
Breathe in again and slide your hand back down. This time, touch your toes
Straighten back up
Move your right leg back, and now hold out your other leg
Take a breathe in. Then breathe out whilst sliding your left hand down to your left foot
Straighten back up
Breathe in again and slide your hand back down. This time, touch your toes
Move your left leg back
Hold out both your legs in front of you and hold onto both sides of your seat
Gently lean back so that your torso is supported by the back of the chair
Then let go with both hands
Keep your back straight
Simultaneously, bring up your right knee and catch hold of it with both your hands
Whilst breathing out, gradually pull your knee in towards your chest
Gently let go and resume your original position
Repeat the exercise once more. Breathe in, then out as you pull towards your chest
Then let go
Now for the other side: breathe in and bring up your left knee
Breathe out and pull it towards your chest with both arms
Then let go
One last time; breathe in, bring your knee up. Then breathe out whilst pulling it to your chest
Then let go
Hold onto the edge of your seat with both hands
Put your feet flat on the floor. Then gently straighten up, pushing down with your hands
Slide your right hand beneath your right thigh and bring up your knee
Place your left hand behind your ankle and place your foot on your left leg
Move your hands to your knee and ankle
Whilst breathing out, push your knee in the direction of the floor with your right hand
Breathe in and let go
Then breathe out whilst pushing down
Put your foot back on the floor
Do the same stretch on the other side
Slide your right hand beneath your left thigh. Bring up your knee. Place one hand behind your ankle and rest your foot on your right leg
Reposition your hands on your knee and your ankle
Breathe in, and then breathe out whilst pushing downwards
Gently let go
Breathe in, and then breathe out whilst pushing downwards
Then let go
Resume your original position with your feet on the ground and your hands on your thighs
As you breathe in, lace your fingers together at shoulder height
Then breathe out whilst stretching your arms up over your head, palms facing towards the ceiling
Take another breath in, then breathe out whilst leaning to the left
Breathe in and resume your original position
Breathe out to the right
To the left
Then to the right one last time
Go back to your original position
Breathe in. Then breathe out, letting go with your hands and stretching your arms down to your sides
Rest your hands back on your knees
Hold your right arm out in front of you
With your opposite hand, hold onto the bottom of your right elbow
Breathe out, pulling your elbow towards you and keeping your right arm stretched out
As you breathe in, bend your right arm
Then breathe out whilst gradually pulling your elbow towards you
Resume your previous position with your arms held out in front of you
Hold out your other arm
Then take hold of your left elbow with your right hand
Breathe in. Then breathe out whilst pulling your elbow towards you and keeping your arm held out
As you breathe in, bend your left arm so that you hand is behind your neck
Then breathe out whilst gradually pulling your elbow towards you
Go back to your previous position with your arms out in front of you
Then rest your hands on your knees
Last exercise
Hold your arms out in front of you with your palms facing each other
Then breathe in, pulling your arms behind you
Bring your hands back in front of you to lace your fingers together
Breathe out, extending your arms in front of you, your palms facing outwards, and your head falling forward
One more time
Unlace your fingers, then breathe in whilst pulling your arms behind you
Bring your hands back in front of you to interlock your fingers together
Then, breathe out and stretch your arms out in front of you, your palms facing outwards, letting your head fall forwards
Resume your original position
Well done!
The sequence of stretches is finished
For future exercise sessions, don't hesitate to vary the exercises proposed in our Gentle Exercise for Older Adults program. Over to you!
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