Wheelchair flexibility workout
Seated flexibility and range-of-motion practice designed for wheelchair users and people with limited mobility.
Exercise videos
Simple movement videos to follow at home.
Gentle chair exercises, wheelchair stretches, balance practice, chair yoga, simple yoga, back care and safer transfer videos for older people, people with disability, families and carers.
Safety first
These videos are general information only and are not medical advice. Before starting, check with your GP, physiotherapist, occupational therapist or health professional, especially if you have pain, dizziness, falls, heart or breathing concerns, recent surgery, osteoporosis, neurological conditions, or movement restrictions.
Use a sturdy chair, clear the floor, wear safe footwear, keep water nearby and have support close if needed. Stop straight away if you feel pain, chest discomfort, dizziness, faintness, unusual shortness of breath, or feel unsafe. Do not do movements that your health professional has told you to avoid.
Full seated chair workout
A beginner-friendly seated workout covering the neck, shoulders, arms, core, hips and knees.
Balance exercises for older adults
Simple balance activities to practise near a stable support. Have someone nearby if balance is a concern.
Gentle chair yoga
Slow chair yoga for beginners and seniors, with movements that can be done while seated.
Beginner seated chair yoga
A short seated yoga routine for flexibility, posture and gentle movement.
Seated stretches
Chair-based stretches for the neck, shoulders, back, hips and legs.
Simple daily stretches
Four gentle stretches that may help with stiffness and mobility when they are safe for the person.
Gentle back pain exercises
Simple exercises for older adults with low back stiffness or discomfort. Stop if symptoms worsen.
Strength and sit-to-stand practice
A gentle senior routine that includes sit-to-stand practice and balance work. Use hand support if needed.
Standing strength and balance
A standing routine with chair support options, including sit-to-stand and balance exercises.
Getting in and out of a car safely
Practical car transfer guidance, including positioning, communication and simple transfer aids.
Useful aids to ask about
An occupational therapist or physiotherapist can advise whether aids such as a sturdy chair with arms, non-slip footwear, walking stick, walker, transfer belt, swivel cushion, slide sheet, car handy bar, raised chair, grab rails or bed/chair raisers are suitable. The right aid depends on the person, home setup, car, strength, balance and medical history.