Strong Body — Gentle Strength

Gentle Strength

Time. About 10 minutes of written practice

Level. Gentle

Position. Sitting

Goal. Strength

A ten-minute gentle strength script. Seated leg and arm moves come first. Wall, calf, and sit-to-stand parts are optional.

Coming Soon

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

1. Open. Use a sturdy chair. The first movements stay seated. Standing parts are optional. This is a script for later recording, not a video.
2. Seated arm raises. Lift one arm forward to a comfortable height and lower it. Six each side.
3. Seated knee extensions. Straighten one knee and lower the foot. Six each leg. Wednesday can use this part for legs. Slide the foot if a lift does not feel right.
4. Optional wall push. If standing feels steady, face a clear wall, hands on the wall, and bend the elbows a little. Six times. Skip it and stay seated if you prefer.
5. Optional supported calf raise. Hold the chair. Lift the heels a little and lower them. Six times. Skip this if standing is not a good fit.
6. Optional sit-to-stand. Only if it is easy to stand from the chair, stand up and sit back down twice, using your hands. Otherwise stay seated.

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.