Workouts · Mobility

Chair Mobility in 10

Seated and supported stretches for hips, back, and shoulders — mobility without getting on the floor.

10 minbeginnerchairmobilitylight
Why it works. Floor work excludes more people than it should; every stretch here works from a chair.

Warm-up

Seated march, tall posture — 30s
Slow shoulder rolls — 30s

The workout

  1. rest 15s
  2. chest stretch — 2 × 30s
    rest 15s
  3. seated calf stretch — 2 × 30s
    rest 15s
  4. rear deltoid stretch — 2 × 25s each side
    rest 15s

Cool-down

Three tall breaths, seated — 30s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More mobility sessions

20 min · beginnerActive Recovery in 2020 min · beginnerDeep Hips & Hamstrings in 205 min · beginnerDesk Micro-Break in 512 min · beginnerDesk Posture Reset in 12

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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