Lower back, hips, knees and ankles

Lower Body Warm-Up: Chair

The most accessible lower body warm-up: chair support lets you gently mobilise your hips, knees, and ankles with complete comfort and safety.

How to do it

1. 1

   Sit on a chair with both feet flat

   The chair removes every balance and floor demand, which is what makes this the most accessible version of the warm up.

2. 2

   Sit forward, away from the backrest

   Feet under your knees and your weight on your sitting bones, so the hips have room to move.

3. 3

   Take each joint through a small range in turn

   Hips first, then knees, then ankles. Small and repeated, not stretched.

4. 4

   Spend three to four minutes, breathing normally

   Hold the sides of the seat if you want extra steadiness at any point.

What to watch for

Sliding down the chair so your lower back rounds and your feet drift forward. Sit tall again, because the chair is here to take away balance demand, not to be reclined in.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Lower Body Warm-Up: Standing

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.