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