Keeping Mobile

45 minutes a week | 12 weeks | Low impact | Big Difference.

We deliver a service that provides 12 weeks of 1:1 low-impact chair-based activity in a person's own home.  The service is for people that are at risk of falls due to health, injury or a condition.

After 12 weeks, the aim is that the person can build the confidence and mobility to be able to access social or physical activities in their neighbourhood.

Our service is delivered by our team of friendly volunteers that provide reassurance and encouragement, they are not physios or trainers and this creates a calm, no-pressure atmosphere allowing the person to lead the pace.  The average session takes around 45 minutes.

If you want to know more, contact Steve.

You can refer someone to the programme using the form on the button below

TAP TO GO TO THE FORM

The Programme

We're sharing the programme below as a reminder to our volunteer instructors but also as a tool for those wanting to work out themselves or support a friend/family member.

Standard Working Position

• Sit towards the front half of the chair.
• Knees and feet hip-width apart, feet flat on the floor.
• Knees directly over ankles.
• Stomach muscles pulled in, back off the chair.
• Sit tall, shoulders relaxed, chin parallel to the floor.
• Comfortable breathing at all times.

Technique Points: Sit tall, create space between hips and ribs, shoulders down and relaxed.

Standard Rest Position

• Sit as above except for walking the hip back until the spine reaches the back of the chair
• Sit back until spine reaches the back of the chair for full support.

Technique Points: Spine fully supported for rest.

RETURN TO WORKING POSITION TO PERFORM EXERCISES

Warm-Up (10 Minutes)

Circulation Boosters

Toe Taps – 8 each foot - Technique: Gently tap alternate toes onto the floor.

Heel/Toe Taps – 8 each foot - Technique: Plant heel, then tap toes; repeat each foot.

Leg Marching – 16 marches  - Technique: Lift knees slowly, avoid twisting body, maintain posture.

Arm Swings – 16 swings - Technique: Keep elbows at sides, swing arms forward/back.

Clap Hands Wide – 10 claps - Technique: Hands out to side at waist height, clap together.

Clap Hands Narrow – 10 claps - Technique: Hands at waist height, clap together.

Clap + Thigh Tap – 10 reps - Technique: Tap thighs then clap at waist height.

Clap Swing – 10 reps - Technique: Tap thighs, twist torso left/right for clap.

Repeat twice, use marching as holding pattern if needed.

Mobilisers

Shoulder Lift – 4 reps  - Technique: Lift shoulders gently up and down.

Shoulder Rolls – 4 reps each direction - Technique: Smooth, controlled rolls forward and backward.

Side Bends – 8 bends - Technique: Keep posture, bend sideways as if between two sheets of glass.

Ankle Activators – 4 reps each side - Technique: Straighten leg, point toes forward and back.

Wrist Activators – 4 reps each side - Technique: Circle wrists inward and outward.

Trunk Twists – 8 turns - Technique: Turn body gently, keep thighs in contact with chair.

Main Workout (15–20 Minutes)

Marching – 16 reps  - Technique: Lift knees, swing opposite arm forward.

Canoeing – 16 reps - Technique: Move arms as if paddling, alternate sides.

Sit, Stand & Clap – 8 reps  - Technique: Push through heels to stand, clap, then sit.

March & Sprint – 10–20 seconds - Technique: Alternate between marching and faster sprinting.

Repeat twice, use marching as holding pattern if needed.

Strengthening Exercises

Upper Back Strengthener – Resistance band or without - Technique: Pull band apart, squeeze shoulder blades together.

Thigh Strengthener – 8 each leg - Technique: Straighten and bend leg slowly.

Arm Curl – 8 each arm - Technique: Keep elbow at side, bend arm in hammer curl.

Backward Arm Press – 8 each arm - Technique: Draw hand back to hip, extend arm backward.

Outer Thigh Strengthener – 8 reps - Technique: Widen knees slowly against band resistance.

Sit to Stand – Repeat x4 - Technique: Push through heels, tighten core, stand tall.

Wrist Strengthener – 4 reps - Technique: Twist and squeeze band as if wringing cloth.

Ankle Strengthener – 8 reps - Technique: Raise and lower heels while seated.

Chest Strengthener – 8 reps - Technique: Press hands forward against band, return slowly.

Stretches (8–10 seconds each)

Back of Thigh Stretch - Technique: Straighten leg, lean forward from hips.

Chest Stretch - Technique: Hold chair back, pull shoulders to feel stretch.

Calf Stretch - Technique: Straighten leg, pull toes back toward shin.

Trunk Twist Stretch - Technique: Lengthen spine, turn head and shoulders gently.

Upward Side Stretch - Technique: Reach arm upward and over, support with other hand.

Cool Down (10 Minutes)

March with Clap Swing – 16 reps - Technique: March, tap thighs, twist torso for clap.

Tap & Clap – 16 reps - Technique: Tap thighs, clap at waist height.

Clap Hands Narrow – 10 claps - Technique: Clap hands at waist height.

Toe Taps – 8 each foot - Technique: Gently tap alternate toes onto floor.

Pelvic Floor Strengtheners

Tighten pelvic floor muscles, hold for 2 seconds, repeat 6–10 times - Technique: Squeeze as if stopping urine flow. Quick tensing and relaxing for 10 reps.

Relaxation

Sit back, visualize relaxation from head to toes - Technique: Slow breathing, loosen muscles.

Revitalising Stretch

Hands overhead, deep breath, repeat. - Technique: Stretch arms up, inhale deeply.

Adaptations:

• Reduce range of motion for limited mobility.
• Use resistance bands or perform exercises without them.
• Provide extra time or assistance for frail adults.

Resources

Below are some documents for you to download or print to use.

They are part of the original resource pack that informed the Keeping Mobile programme.