Chair Movement Studio

10-Minute Chair Movement

Time. About 10 minutes of written practice

Level. Beginner

Position. Sitting

Goal. Chair

A seated ten-minute script: march, shoulder rolls, arm raises, ankles, knee extensions, and easy breathing.

Coming Soon

Script for later recording. This is not a finished video.

1. Open. Sit in a sturdy chair with both feet on the floor. Rest your hands on your thighs. This is a spoken script for a later recording. It is not a video.
2. Seated march. Lift one foot a little, then the other. Keep the chair under you. About one minute. Pause whenever you want. A smaller movement is enough.
3. Shoulder rolls. Lift the shoulders toward the ears, roll them back, and let them drop. Eight easy rolls.
4. Gentle arm raises. Lift one arm forward only as high as is comfortable, then lower it. Switch arms. Six on each side, or fewer.
5. Ankles. Leave the heel near the floor and circle one ankle one way, then the other way. Switch feet.
6. Seated knee extensions. Straighten one knee, then set the foot down. Switch legs. Hold the chair if you like. Slide the foot along the floor if a lift does not feel right.
7. Close. Sit back. Four ordinary breaths. Do not force the air. Stop for chest pain, dizziness, unusual shortness of breath, or significant pain.

Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.