Chair and Floor
Four weeks of short stretching sessions, three a week: one seated in a chair, one on the floor, one standing at a wall. Slow and easy.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A sturdy chair without wheels, a mat or a rug, and a clear piece of wall.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Seated
- Elbow Circles 2 × 10 each way
- Shoulder Raise 2 × 10
- Spinal Stretch 2 × 3 each side
- Chair Lower Back Stretch 2 × 10 sec each side
- Upward Stretch 2 × 5
- Side Wrist Pull 2 × 15 sec each side
Sit near the front of the chair, feet flat, back tall. Every movement is slow; nothing should pinch.
Day 2 On the Floor
- One Knee to Chest 2 × 20 sec each leg
- Side-Lying Groin Stretch 2 × 20 sec each side
- Half Locust 2 × 15 sec each side
- Chin to Chest Stretch 2 × 20 sec
Lie on a mat or rug. Hold behind the knee rather than on top of it, and come out of any stretch slowly.
Day 3 At the Wall
- Calf Stretch with Elbows Against Wall 2 × 20 sec
- Standing Soleus and Achilles Stretch 2 × 20 sec each leg
- One Arm Against Wall 2 × 20 sec each side
- Overhead Stretch 2 × 5
- Spinal Stretch 2 × 3 each side
Standing first, then sit down in the chair for the last stretch. Keep your heels down for both calf stretches.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
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