12 minutes of slow stretches on a chair and in bed
Without sitting on the floor or standing, this sequence uses only a chair and lying on your back to stretch the neck, back, hips and backs of the thighs in turn. Hold each position a little longer and return slowly.
- About 12 min · 7 exercises
- Home (chair and bed or futon)
- A stable chair without armrests
Suitable for: Older adults and people who do not move much
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 1.5 minSuboccipital Stretch
With the hands resting behind the head, tuck the chin in and give a small nod.
Next: Neck Side Stretch
2 · about 1.5 minNeck Side Stretch
Keeping the shoulders down, slowly tilt the head to the side. Both sides.
Next: Seated Side Bend
3 · about 1.5 minSeated Side Bend
Sit as if pressing into the seat and lengthen the side of the body. Both sides.
Next: Seated Figure-Four
4 · about 2 minSeated Figure-Four
Rest the ankle on the opposite knee and, without rounding the back, lean forward just a little. Both sides.
Next: Seated Hamstring Stretch
5 · about 2 minSeated Hamstring Stretch
Sit on the front half of the seat, stretch one leg out in front and lean forward. Both sides.
Next: Single Knee-to-Chest
6 · about 2 minSingle Knee-to-Chest
Lying on your back, bring one knee at a time towards the chest. Both sides.
Next: Supine Hip Internal Rotation
7 · about 1.5 minSupine Hip Internal Rotation
Lying on your back with the feet apart, lower one knee at a time inwards. Both sides.
Points to keep in mind
- Hold each position for about 30 to 60 seconds while you keep breathing.
- To get up from lying on your back, turn onto your side first, push the floor away with your hands and rise slowly.
- If you have been told you have osteoporosis, avoid movements that strongly round the back or twist it a lot.
- If you have had a hip replacement, check with your surgeon before crossing the legs, bending the hip deeply or lowering the knee inwards.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy