THE BETTERMovement 08 / 160 marked complete
ILLUSTRATED GUIDE
Hold the posture
Cross ankle over knee and lean. Maintain a comfortable position.
Hold guidanceHold 15–30 sec each side
Poster guidanceHold 15–30 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
Cross ankle over knee and lean.
- 03
Place the ankle only if comfortable. Do not push your knee down or force the hip.
- 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
01Neck Stretch02Shoulder Stretch03Triceps Stretch04Chest Stretch05Side Stretch06Seated Hamstring Stretch07Calf Stretch08Figure-4 Hip Stretch09Ankle Stretch10Gentle Spinal Twist11Wrist Stretch12Upper Back Stretch13Inner Thigh Stretch14Overhead Side Stretch15Seated Forward Fold16Deep Breathing Stretch
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