THE BETTERMovement 09 / 160 marked complete
ILLUSTRATED GUIDE
Hold the posture
Extend leg and hold steady. Maintain a comfortable position.
Hold guidance10–15 sec each side
Poster guidance10–15 sec each side
Use the separate timer to pace your hold; repeat each-side positions on both sides. Compare with the original image. Illustrations have not been clinically reviewed. Voice is unavailable in this browser.
Preview the movement. Start when you’re ready.Slow guide
MOVE WITH CONFIDENCE
How to do it
- 01
Use a stable chair without wheels; sit securely with your feet supported.
- 02
Extend leg and hold steady.
- 03
Support yourself on the chair if needed. Keep the other foot grounded for one-leg movements.
- 04
Keep breathing. Maintain the posture comfortably; return gently and change sides if indicated.
Safety & exercise guidance
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. Ask a qualified health professional if unsure a movement is suitable.
Chair exercise guidance ↗All 16 movements
TIMER