Chair Seated Step-Out Hand Up
Gentle seated exercise: Step out, reach up, and improve mobility from the comfort of a chair. A low-impact way to boost balance and flexibility.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Starting Position:
- Sit on a sturdy chair with your back straight.
- Keep your feet flat on the ground, hip-width apart. Your knees should be aligned with your ankles.
- Place your hands on your thighs or let them rest at your sides.
2. Preparation for Movement:
- Engage your core muscles to maintain stability.
- Sit tall with your shoulders relaxed, away from your ears.
3. Step-Out Motion:
- Lift one foot off the ground and step it out to the side. Only go as far as is comfortable.
- Make sure to keep your other foot firmly on the ground while stepping out.
4. Hands Up Position:
- As you step out, raise the opposite arm straight above your head.
- Keep your arm straight and your palm facing forward.
- Hold this position briefly, ensuring that you maintain balance and posture.
5. Return to Starting Position:
- Lower your arm back to your side while bringing the stepping leg back to the starting position.
- Ensure that you return to a straight posture and engage your core.
6. Repeat:
- Alternate sides by stepping out with the opposite leg and raising the other arm.
- Perform 8-12 repetitions on each side, or as per your comfort level.
7. Cooldown:
- After completing your sets, take a moment to stretch your arms and legs gently to relax the muscles.
Tips:
- Focus on controlled movements to avoid losing balance.
- If you feel any discomfort, reduce the range of motion.
- Stay hydrated and listen to your body throughout the exercise.