In this video, you are going to discover a complete gentle warm-up session that you can perform on a chair
We recommend that you carry out this warm up before you start the cardio or muscular strengthening exercises proposed in the following sessions of the "Gentle Exercise for Older Adults" programme.
This warm-up session allows you to physically prepare your body before making a more intense effort.
Sit down on the chair, back straight, and place your hands on your knees.
Rotate your head to the right.
Return to the starting position and then turn your head to the left.
Resume the rotation to the right. To the centre. Then to the left.
Do the movement a final time.
Then return to the starting position, looking straight in front of you.
Breathe in while slightly raising your head and breathe out lowering your head
Breathe in and raise your head, then breathe out lowering your head
Breathe in and slightly raise your head, then breathe out lowering it as much as possible
Two more times: breathe in while raising your head and breathe out while lowering your head
One last time: breathe in and raise your head, then breathe out lowering your head
Return your head to the centre
Place your hands on your shoulders and spread your elbows to the sides
Do 10 shoulder rotations towards the front: 1 2 3 4 5 6 7 8 9 and 10
Keep your elbows to the side then do the rotations going backwards, in the other direction
1 2 3 4 5 6 7 8 9 and 10
Bring your elbows forward and stretch your arms in front of you, palms turned towards the sky
2 3 4 5 6 7 8 9 10 then let your arms fall alongside your body while keeping your feet hip-width apart
Tilt to the right to bring your hand closer to the floor
Then to the left
Right. Left
3 4 5 6 7 8 9 10
Breathe out then release, bringing your hands to your knees
Place your arms one on top of the other at shoulder height
Then turn to the right. Return to centre. Then to the left.
3 4 5 6 7 8 9 10
Breathe out and release bringing your hands to your knees
Interlock your fingers and rotate your wrists
1 2 3 4 5. And 5 in the other direction; 1 2 3 4 5
Then, put your hands on your knees
Stretch your right hand in front of you at shoulder height and place the other hand under your right elbow
Pass your right hand under your left arm, rotating at the elbow. Then over the other way.
1 2 3 4 5 6 7 8 9 10
Then swap arms
1 2 3 4 5 6 7 8 9 10
Breathe out and rest your hands on your knees
Hold onto the sides of the chair to move towards the edge of the chair
Place your hands back on your knees and keep your back straight
Rock your feet onto the toes and then onto the heels
1 2 3 4 5 6 7 8 9 10 and rest your feet flat
Rock just the right foot to the toes
Then the left foot
1 2 3 4 5 6 7 8 9 10 and rest your feet flat
Hold on to the sides of the chair to move back in the chair
Lift your legs and Stretch them out in front you. Then spread them out to the width of your hips
Rotate your ankles outwards
1 2 3 4 5 6 7 8 9 and 10
In the other direction: 1 2 3 4 5 6 7 8 9 and 10
Bring your legs together, breathe out and rest
Stretch your legs out again. Spread them. Then return them to the centre.
1 2 3 4 5 6 7 8 9 10 and rest your legs on the floor
Stretch out your right leg then rest it on the floor
Do the same with your left
3 4 5 6 7 8 9 10
Raise your right knee then rest your leg on the floor
Do the same with your left
3 4 5 6 7 8 9 10
Open the hips and spread the knees, stepping towards the right making sure to touch the floor with the foot
Return the leg to the centre
Then spread the left leg to the side
1 2 3 4 5 6 7 8 9 10 and release
Pull back slightly towards the back of the chair
Stretch your legs forward
And gently kick your legs
In parallel; stretch your arms to the side at shoulder height. Then bring them in front of you
1 2 3 4 5 6 7 8 9 10 and release
Bring your elbows far behind you with your fingers pointing upwards
Move both knees outwards
Simultaneously, you are going to stretch out your arms and bring your knees towards the front
1 2 3 4 5 6 7 8 9 10 and hold the position
Bring your elbows towards the back once again
Stretch your left arm to the front. And move your right knee outwards
Simultaneously, you are going to bring your elbow back and your knee to the centre
Then switch sides
2 3 4 5 6 7 8 9 10 and rest your hands on your knees
Stretch your arms to the floor
Simultaneously, bring your arms up and outwardsto shoulder height and stretch your legs in front of you
Then lower everything
1 2 3 4 5 6 7 8 9 and 10
Final movement
Raise your arms to shoulder height once more
Stretch your right leg in front of you
Then bring the left hand towards the right foot
Return to the initial position and do the movement on the other side
2 3 4 5 6 7 8 9 and 10
Breathe out and relax
Well done!
The warm-up session is finished
You can now choose the gym exercises proposed in the programme
Don't forget to stretch at the end of the session. Over to you!
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