THE BETTERMovement 12 / 160 marked complete
ILLUSTRATED GUIDE
Hold the posture
Cross one ankle over opposite knee and lean forward gently. Maintain a comfortable position.
Hold guidanceHold 20 sec each side
Poster guidanceHold 20 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 one ankle over opposite knee and lean forward gently.
- 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
TIMER