Chair Under Knee Tap Jacks

What it is

Lift one knee and tap or clap your hands under it, then reach back up. A rhythm move that lifts the heart rate.

How to do it

1. Sit tall near the front half of the chair.
2. Reach your arms up.
3. Lift one knee and bring your hands down to tap under it.
4. Reach back up and switch legs.

Key tip: Bring the knee up to your hands. Don't crunch down to reach it.

Who should skip it, and why

• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.
• 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.

Easier and harder versions

Easier

Tap the top of the knee instead of underneath.

Harder

Speed up a little.

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.