Micro Space Mobility Burst
A session to wake the body up and get it moving.
The workout
-
Chair-Assisted Standing Hip Circle
1 × 30 s each side · 10 s rest
Hold chair back, lift knee and draw slow circles to open the hip joint.
-
Chair Seated Spinal Twist
1 × 30 s each side · 10 s rest
Sit tall, place one hand on chair back, rotate torso gently and hold.
-
Standing Chair-Supported Ankle Circle
1 × 20 s each side · 10 s rest
Hold chair for balance, lift one foot and rotate the ankle slowly in both directions.
-
Chair Dip Shoulder Opener
1 × 30 s · 10 s rest
Hands on chair seat behind you, gently press chest forward and open through the shoulders.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
More mobility workouts
Also in: Chair workouts · Short workouts, 15 minutes or less