Seated to standingSit to stand
Gentle
Stable chair
One movement
at a time.
Look up an exercise, see how it’s done, and take your time with the steps. Every movement links to its original instructional source.
43 exercises
Seated to standing
StandingWall press-up
Very gentle
Clear wall
StandingCalf raise
Gentle
Stable chair
StandingBiceps curl
Gentle
Light weights or water bottles
StandingSupported mini squat
Gentle
Stable chair or counter
StandingSideways leg lift
Gentle
Stable chair
StandingBackward step with support
Very gentle
A kitchen counter or sturdy table and a clear floor
StandingBent-over row
Moderate
Two light dumbbells or filled water bottles
StandingBodyweight squat
Moderate
None; a counter or chair within reach
Seated to standingChair stand using hands
Gentle
Sturdy chair with arms, against a wall
WalkingFarmer's carry
Gentle
Two light hand weights, or two bags with a little in each
StandingFeet-closer stance
Very gentle
A kitchen counter or sturdy table
StandingFigure-eight reach
Gentle
One light hand weight or a filled water bottle
On the floorFloor hip rotation
Very gentle
A mat or folded blanket
On the floorFloor transfer with a chair
Gentle
A sturdy chair and a mat or folded blanket
WalkingGentle incline walking
Moderate
Supportive shoes
StandingDumbbell goblet squat
Moderate
A light dumbbell or filled water bottle
StandingLow supported step-up
Gentle
A low, stable step and a kitchen counter or sturdy table
SeatedSeated ankle movement
Very gentle
A sturdy chair
SeatedSeated arm reach
Very gentle
A sturdy chair
SeatedSeated band press-out
Very gentle
A sturdy chair, a light resistance band and a secure place to fix the band
SeatedSeated band row
Very gentle
A sturdy chair and a light resistance band
SeatedSeated overhead press
Very gentle
A sturdy chair and two light hand weights
SeatedSeated hamstring stretch
Very gentle
A sturdy chair
SeatedSeated marching
Very gentle
A sturdy chair
SeatedSeated upper-back turn
Very gentle
A sturdy chair
WalkingShort indoor walk
Gentle
A clear floor
WalkingShort outdoor walk
Gentle
Supportive shoes
StandingSmall supported turn
Very gentle
A kitchen counter or sturdy table and a clear floor
StandingStanding shoulder press
Gentle
Two light hand weights, and a sturdy chair or counter within reach
StandingStanding hip stretch
Very gentle
A kitchen counter or sturdy table
StandingStanding pull-down with knee lift
Gentle
One light dumbbell or filled water bottle, and a sturdy chair or counter within reach
SeatedStationary cycling
Gentle
An exercise bike
StandingStep to a target
Very gentle
A kitchen counter or sturdy table and a strip of tape for a target
WalkingSuitcase carry
Moderate
One hand weight or a bag with a little in it
StandingSupported calf stretch
Very gentle
A clear wall
StandingSupported one-foot stand
Gentle
A kitchen counter or sturdy table
StandingSupported side steps
Very gentle
A kitchen counter or sturdy table
StandingSupported toe tap
Very gentle
A kitchen counter or sturdy table and a strip of tape for a target
StandingTriceps extension
Gentle
Light weights or water bottles
StandingWall plank
Very gentle
A clear wall
StandingWall-target hip hinge
Gentle
A clear wall
StandingWeight shift
Very gentle
A kitchen counter or sturdy table (holding it is optional)