Sitting on front 1/3 of seat, legs at ninety degrees. Sit up straight and look straight ahead
- toes taps
- shoulder lift and circles
- side bends for two counts
- twists with hands on same shoulder
- knees lifts with chest press
- tapping feet forward with arms out to the side
- side taps with feet
- heel dig, with bicep curls
- canoe
- hip walk with hands on side of chair
- marching with arms and feet
- big circles with arms
Strength with light weights
- low row, squeezing back and holding
- side bends
- pec dec
- leg extensions, lift and extend with single weight on lower thigh
- triceps kickback
With pole / back of chair
- outer thigh, 2 counts and singles, can bend knee to increase
- inner thigh, instep diagonally across
- lunges holding pole / chair by side
- buns holding pole / chair in front, with quad stretch holding on.
- Stretch inner thigh (football stretch) with pole in middle
Stretches
- leg straight, heel to floor and lean forward (back of leg)
- tricep stretch
- side lean with straight arm up
- chest stretching holding back of chair
- shoulder stretch
- ‘Good morning’ stretch up