Seated Hamstring Stretch
Sitting close to the edge of the chair with your knees straight and toes pointing back towards your head, slowly reach forward with both hands until you feel a stretch in the backs of your legs and hold.
Sitting down, gently pull your knee towards your chest until a stretch is felt.
Seated Quadriceps Stretch
Sitting on a chair use your hand to pull your heel towards your backside until you feel a stretch in the front of your thigh.
Gently pull on your right elbow with the other hand until a stretch is felt in your shoulder and hold.
Pec Stretch with hands on head
Siting up nice and tall with your hands on the back of your head try pull your elbows back until a stretch is felt in the chest
Position your left arm as if to scratch your upper back and then gently pull on your left elbow with the other hand until a stretch is felt in shoulder and hold.
While sitting down move your ankles.
Sit to Stands
Start sitting on a chair and then stand up and sit down again, ensuring you do so slowly and with control. If you can try do this with your arms across your chest.
Diagonal Raise (Theraband pull apart)
Hold each end of the Theraband and then slowly pull apart diagonally. Ensure you pull apart and bring the Theraband back together slowly and with control.
Seated Leg Press with Theraband
Sit on a chair holding a Theraband around your foot with your knee bent. Then keeping a good grip of the Theraband, extend your leg so that your knee is straight. Then return to the starting position controlling the movement both directions
Sit on a chair with the Theraband underneath your foot. Slowly pull the ends of the band up whilst squeezing your shoulder blades.
Seated Theraband External Hip Rotation
Wrap your Theraband around your knees with your feet together. When you are ready pull your knees apart put keep your feet together.
Seated Theraband Bicep Curl
Sit on your chair with your theraband underneath your feet. Hold the ends of the band in your hand with your arms by your side and your palms facing forward. When you are ready bend your elbows to bring your hand towards your shoulder.
Stand with weight evenly balanced on both legs and then slowly raise up onto toes. Make sure you are holding onto a chair or a wall for balance if you need to.
Hip Balance Triangle
In a safe environment (eg. holding a chair or a wall) slowly point your foot forwards and then to the side and then to the back. Try do this exercise using as much of your balance as possible and try not to put too much weight through the chair.
Single Leg Stand
In a safe, stable environment (eg near a wall or holding a chair), lift one leg off the ground and hold.
In a safe, stable environment (e.g. next to a wall), place one foot in front of the other so your heel is touching your toes. You can hold on to the wall or a chair to help set up this position. Try both sides. If you are comfortable in that position try turning your head slowly from side to side.
Back Mobility- Yes/No/Maybes
Slowly lean forward and then stand up straight as if your body was nodding yes.
Gently turn your body from side to side as if shaking to say no
Slowly and gently slide your hand down one side of your body. Make sure you do not lean forward when doing this exercise.
Hip Flexion and Extension
Stand with a wall or a chair to your side so you have something to hold onto. Tighten the muscles at the top of your thigh, and bring your leg forward. Then bring your leg back to the middle and tighten your buttocks and swing your leg back with a straight knee.
Stand sideways to the wall or a chair, with your exercising leg on the outside. Tighten your thigh muscles, and extend your leg and move your leg to the side and then return to the starting position.
1 thought on “Exercises at World Record Breaking Class”
After one session at Active Seniors, Gordon ,after a few weeks of being unable to attend, it was incredible how much better I felt – more energised,, more mobile and more motivated to get back into exercising.,