Move Better at Every Stage: Chair Exercise, Pilates, Yoga, Rebounding & Breathwork

Chair-Based Exercise Routine (15–20 Minutes)

What you’ll need

• A sturdy, armless chair
• Comfortable clothing
• Water nearby

1. Seated Posture Check & Deep Breathing (2 minutes)

Purpose: Calm the mind, improve posture, and oxygenate the body.

• Sit tall, shoulders relaxed, feet flat on the floor.
• Inhale slowly through the nose for 4 seconds.
• Exhale gently through the mouth for 6 seconds.
• Repeat for 5–6 breaths.

2. Marching in Place (Seated) – 1 minute

Purpose: Warm-up, improve circulation.

• Sit upright.
• Lift one knee at a time as if marching.
• Use arms if comfortable (swing gently).

3. Seated Arm Circles – 30 seconds each direction

Purpose: Loosen shoulders, improve range of motion.

• Extend arms to the sides.
• Do small circles forward, then reverse.

4. Leg Extensions (Seated) – 10 reps each leg

Purpose: Strengthen thighs and knees.

• Sit tall, extend one leg straight out and hold for 2 seconds.
• Lower slowly. Repeat with the other leg.

5. Heel & Toe Taps – 10 reps per foot

Purpose: Ankle mobility, circulation.

• Keep heel on the floor, lift toes (toe taps).
• Then keep toes down, lift heels (heel taps).

6. Seated Push-ups (Arm Strength) – 8–10 reps

Purpose: Strengthen arms and shoulders.

• Place hands on the armrests or sides of the seat.
• Push down to lift your body slightly (just off the seat), then lower slowly.
• If unable to lift fully, just press and hold lightly to engage muscles.

7. Sit-to-Stand (If safe) – 5–10 reps

Purpose: Build leg strength and balance.

• From seated, push through heels and stand up slowly.
• Use arms on the chair if needed.
• Sit back down slowly with control.

8. Cool Down: Seated Stretching (2–3 minutes)

• Neck rolls: Gentle side-to-side (avoid full circles).
• Shoulder shrugs: Up, back, down (slow and relaxed).
• Side stretch: Reach one arm overhead and lean slightly.
• Hamstring stretch: Extend one leg, reach toward the toe gently.

9. Revitaliser – Seated Posture Check & Deep Breathing (2 minutes)

Repeat the posture and deep-breathing practice from step 1.

10. Yawn and Wake-Up

Tips: Do this routine 3–5 times per week. Always move slowly and with control. Stop immediately if there’s pain, dizziness, or shortness of breath.

Pilates

Pilates was developed by Joseph Pilates in the 1920s, and is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasises proper postural alignment, core strength and muscle balance.

Duration: 1 hour.

Yoga

Yoga, which originated in India, comprises physical, mental, and spiritual moves. The 12 common poses to master are: Mountain, tree, warrior, lunge and salute, one-legged balance, triangle, pigeon, bridge, cat, seated twist, cobra, downward dog, and total relaxation.

Duration: 1 hour.

A few reasons why you should meet us on a trampoline

• Lymphatic Circulation
• Protects the joints
• Strengthens the body from a cellular level
• Muscle endurance
• Quicken your recovery
• Promotes Tissue repair
• Increases respiration & breathing capacity
• Increased G-Force strengthens musculoskeletal systems

Trampoline Burpees

• Level 1: Step on – deep squat, step off, plank.
• Level 2: Jump on – deep squat, jump off, plank.
• Level 3: Single leg hop on, jump off, plank.

Breath-work

Even simple breath exercises like box breathing can be paired with movement.

Box breathing: inhale 4 sec, hold 4, exhale 4, hold 4.