Seated Weight Shifts
- Gentle
- Seated
- Stomach & waist
- Hips
Starts at 12:14 in “Do This Every Evening For A Surprise”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Shift your weight slowly from one sitting bone to the other. Trains the balance reactions in your trunk.
How to do it
- Sit tall with feet flat, hands at your chest or on your thighs.
- Shift your weight onto your right sitting bone.
- Pause, then shift through the middle onto the left.
- Keep the movement slow and controlled.
Key tip: Keep your shoulders level as you shift.
Who should skip it, and why
- You have a pressure sore or are very sore when sitting. Shifting your weight presses on one side at a time.
Easier and harder versions
- Easier
- Hold the chair with both hands.
- Harder
- Lift the opposite foot slightly when you shift.
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.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
In these ChairGlow videos
- Slim Your Waist Without Standing – Chair Workout (33 min)
- Do This Every Evening For A Surprise (14 min)
- Feel 20 Years Younger With This Daily Chair Routine (33 min)
- Better Balance After 50 - Morning Chair Routine (33 min)