Chair Ankle Tap + Arm Raise

What it is

Fold forward to tap your ankles, then sit up tall and reach both arms overhead. Also in our second most-watched video.

How to do it

1. Sit near the front of the chair with feet wide and flat.
2. Fold forward and reach your hands toward your ankles.
3. Sit back up tall and reach both arms up.
4. Repeat at a steady pace.

Key tip: Come up slowly the first few times in case you feel light-headed.

Who should skip it, and why

• You have osteoporosis or a past spine fracture and have been told to avoid bending forward. Repeated rounding forward loads the front of the spinal bones.
• Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.
• You get dizzy when you bend your head down or come up quickly. Moving the head down and up fast can bring on dizziness. Tap your knees instead.

Easier and harder versions

Easier

Tap your knees or shins instead of your ankles.

Harder

Move a little faster, keeping control.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.