Your Daily Workout: 11-Minute Chair Flow

Learn how to sit with good posture plus gentle stretches to ease tension.

Got a crick in your neck, tension in your back, or stiffness in the backs of your legs? How you sit could be to blame, especially if you find yourself with shoulders hunched or back arched.

In this video, the second follow-along workout in our Fit for Life Challenge, fitness expert David Jack leads you through a gentle stretching routine you can do in a chair. “It’s not a ‘workout,’” Jack says, in the sense that you’ll be getting your heart rate up or exerting yourself a lot. “It’s a way to move parts of your body that you might not get to move that often.”

All you need is a sturdy chair, preferably armless. You’ll get started by learning how to sit properly: on your sit bones and in a neutral position. You’ll then move on to stretches for your neck, hamstrings, wrists, and upper back.

As always, follow any instructions from your doctor, and listen to your body. During stretches, you want to feel “just a little bit of resistance,” Jack says. “If there’s ever any pain, stop or readjust.”

Your Daily Workout: Week 1

During the month of January, we’ll share and repeat four follow-along workouts here and on our Facebook page. How you use these workouts is up to you, depending on your goal.

“Follow along as we share for a total-body, movement-based plan,” Jack says. “You’ll get a little bit of everything.” You’ll find:

• Monday: 8-Minute Cardio Flow and Go
• Tuesday: 11-Minute Chair Flow
• Thursday: 30-Minute Strength Circuit
• Saturday: 15-Minute Flexibility Flow

Your Daily Workout: Week 2 and Beyond

After the first week, you can continue to follow along for a total-body plan. Or feel free to repeat or move workouts around to meet your needs.

If your focus is CARDIO:

• Monday: 8-Minute Cardio Flow and Go
• Tuesday: 30-Minute Strength Circuit
• Thursday: 8-Minute Cardio Flow and Go
• Saturday: 11-Minute Chair Flow OR 15-Minute Flexibility Flow

If your focus is STRENGTH:

• Monday: 30-Minute Strength Circuit
• Tuesday: 8-Minute Cardio Flow and Go
• Thursday: 30-Minute Strength Circuit
• Saturday: 11-Minute Chair Flow OR 15-Minute Flexibility Flow

To learn more about the SilverSneakers Fit for Life Challenge, click here. Plus, be sure to connect with us on our Facebook page.

Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.