Seated Stretch

Use This Guide as Your Starting Point Each Day

Alternating routines adds additional cognitive stimulation!

• On Mondays, begin with Arm Stretches.

• On Tuesdays, begin with Knee Lifts.

• On Wednesdays, begin with Big Hugs.

• On Thursdays, begin with Foot Circles.

• On Fridays, begin with Air Boxing.

• On Saturdays and Sundays, pick your own starting point.

Seated Stretch 

There are 5 different exercises within this Motion Exercise.

Arm Stretches

• Sit up as straight as possible without straining.

• Lift both arms above the head as high as you can.

• Spread all your fingers open as wide as possible then open and close both fists 10 times.

• Spread your fingers open again and keep them open during the leaning and swaying moves.

• Lean as far to the left as you comfortably and safely can and hold the lean for a count of 5.

• Sit up straight.

• Repeat the left lean 10 times.

• Sit up straight again.

• Follow the same instructions but lean to the right 10 times.

• Now, with your fingers still stretched open, sway from left to right 10 times.

• Sit up straight again.

Knee Lifts

• Lift your left knee up and hold it for a count of 5.

• Repeat this 10 times.

• Lift your right knee up and hold it for a count of 5.

• Repeat this 10 times.

• Now alternate lifting the left and right knees for a count of 10 times while holding for a count of 5 in between lifts.

Big Hugs 

• Wrap your arms around your shoulders and squeeze yourself in a big hug.

• Hold the squeeze for a count of 5 and release.

• Relax your arms at your side.

• Shake your shoulders 5 times.

• Repeat the Big Hugs exercise 10 times.

Foot Circles

• Raise your left foot off the ground at a height that is comfortable for you.

• Point your toes outward and rotate your foot to the left 10 times.

• Repeat the rotation to the right 10 times.

• Switch to the right leg and repeat the steps.

Air Boxing

• Bend both arms in towards your chest.

• Make fists in both hands.

• Starting with the left arm, extend it out in front of you as if you are boxing.

• Bring in the left arm as you extend the right arm.

• Continue alternating arms for a count of 20.

• Do not actually hit anyone during the exercise!