How to Warm Up

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In this video we'll show you some warm up exericses and stretches you can do while sitting down.

Check out the next video in this program all about Gentle Exercise for Older Adults, and find the whole program for free on our website!

You can warm up and stretch your muscles while sitting down before starting any other exercise. For a dynamic standing warm-up, follow on to the next video in this free series!

Voice-over by volunteer Lizzie Da Costa

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Carrie B - Sikana
Carrie B
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In this video, you are going to discover a complete gentle warm-up session that you can perform on a chair

We recommend that you carry out this warm up before you start the cardio or muscular strengthening exercises proposed in the following sessions of the "Gentle Exercise for Older Adults" programme.

This warm-up session allows you to physically prepare your body before making a more intense effort.

Sit down on the chair, back straight, and place your hands on your knees.

Rotate your head to the right.

Return to the starting position and then turn your head to the left.

Resume the rotation to the right. To the centre. Then to the left.

Do the movement a final time.

Then return to the starting position, looking straight in front of you.

Breathe in while slightly raising your head and breathe out lowering your head

Breathe in and raise your head, then breathe out lowering your head

Breathe in and slightly raise your head, then breathe out lowering it as much as possible

Two more times: breathe in while raising your head and breathe out while lowering your head

One last time: breathe in and raise your head, then breathe out lowering your head

Return your head to the centre

Place your hands on your shoulders and spread your elbows to the sides

Do 10 shoulder rotations towards the front: 1 2 3 4 5 6 7 8 9 and 10

Keep your elbows to the side then do the rotations going backwards, in the other direction

1 2 3 4 5 6 7 8 9 and 10

Bring your elbows forward and stretch your arms in front of you, palms turned towards the sky

2 3 4 5 6 7 8 9 10 then let your arms fall alongside your body while keeping your feet hip-width apart

Tilt to the right to bring your hand closer to the floor

Then to the left

Right. Left

3 4 5 6 7 8 9 10

Breathe out then release, bringing your hands to your knees

Place your arms one on top of the other at shoulder height

Then turn to the right. Return to centre. Then to the left.

3 4 5 6 7 8 9 10

Breathe out and release bringing your hands to your knees

Interlock your fingers and rotate your wrists

1 2 3 4 5. And 5 in the other direction; 1 2 3 4 5

Then, put your hands on your knees

Stretch your right hand in front of you at shoulder height and place the other hand under your right elbow

Pass your right hand under your left arm, rotating at the elbow. Then over the other way.

1 2 3 4 5 6 7 8 9 10

Then swap arms

1 2 3 4 5 6 7 8 9 10

Breathe out and rest your hands on your knees

Hold onto the sides of the chair to move towards the edge of the chair

Place your hands back on your knees and keep your back straight

Rock your feet onto the toes and then onto the heels

1 2 3 4 5 6 7 8 9 10 and rest your feet flat

Rock just the right foot to the toes

Then the left foot

1 2 3 4 5 6 7 8 9 10 and rest your feet flat

Hold on to the sides of the chair to move back in the chair

Lift your legs and Stretch them out in front you. Then spread them out to the width of your hips

Rotate your ankles outwards

1 2 3 4 5 6 7 8 9 and 10

In the other direction: 1 2 3 4 5 6 7 8 9 and 10

Bring your legs together, breathe out and rest

Stretch your legs out again. Spread them. Then return them to the centre.

1 2 3 4 5 6 7 8 9 10 and rest your legs on the floor

Stretch out your right leg then rest it on the floor

Do the same with your left

3 4 5 6 7 8 9 10

Raise your right knee then rest your leg on the floor

Do the same with your left

3 4 5 6 7 8 9 10

Open the hips and spread the knees, stepping towards the right making sure to touch the floor with the foot

Return the leg to the centre

Then spread the left leg to the side

1 2 3 4 5 6 7 8 9 10 and release

Pull back slightly towards the back of the chair

Stretch your legs forward

And gently kick your legs

In parallel; stretch your arms to the side at shoulder height. Then bring them in front of you

1 2 3 4 5 6 7 8 9 10 and release

Bring your elbows far behind you with your fingers pointing upwards

Move both knees outwards

Simultaneously, you are going to stretch out your arms and bring your knees towards the front

1 2 3 4 5 6 7 8 9 10 and hold the position

Bring your elbows towards the back once again

Stretch your left arm to the front. And move your right knee outwards

Simultaneously, you are going to bring your elbow back and your knee to the centre

Then switch sides

2 3 4 5 6 7 8 9 10 and rest your hands on your knees

Stretch your arms to the floor

Simultaneously, bring your arms up and outwardsto shoulder height and stretch your legs in front of you

Then lower everything

1 2 3 4 5 6 7 8 9 and 10

Final movement

Raise your arms to shoulder height once more

Stretch your right leg in front of you

Then bring the left hand towards the right foot

Return to the initial position and do the movement on the other side

2 3 4 5 6 7 8 9 and 10

Breathe out and relax

Well done!

The warm-up session is finished

You can now choose the gym exercises proposed in the programme

Don't forget to stretch at the end of the session. Over to you!

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