StretchUp routine · Chair Stretch
Chair stretches
Gentle stretches you can do sitting on a chair. No floor needed. 6 stretches, about 6 minutes, with a short pause to get into position between them.
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The stretches
6 min · Daytime
- 1
Chair cat–cow30 s - 2
Chair overhead reach30 s - 3
Chair chest opener30 s - 4
Chair twist30 s · each side - 5
Chair hamstring stretch30 s · each side - 6
Chair figure four30 s · each side - 7Stillness45 s · to end the routine
Some stretches in this routine need extra care. Ask a professional first if you have:
- osteoporosis or low bone density (avoid deep rounding of the back and strong twists)
- a shoulder injury or a shoulder that has dislocated before
- a pregnancy (after about 16 weeks, don’t lie on your back or belly for long, and twist only gently)
- recent back surgery or nerve pain down the leg
- a hip replacement (deep hip bending, crossing the legs or turning the knee inward)
Stretch gently and never into pain. StretchUp gives general guidance and is not a medical device.
