SCREEN BREAK: THREE SEATED MOVEMENTS!
A stable chair and slow gestures. Three examples from UK health-service guides, without raising your arms.
One video call ends before the next begins. Take the chance to change position. Neck movement, ankles and a small seated march are general examples, not treatment for personal pain or limitations.
Check your chair first
Choose a solid chair without wheels, stable on the floor. Feet supported, knees roughly at right angles, no cables or bags underfoot. Keep needed supports and progress gradually. For injuries, balance problems or pain, first ask which movements suit you.
Turn your neck slowly
Sit upright with relaxed shoulders. Look ahead, then slowly turn towards one shoulder within a comfortable range. The NHS guide suggests holding five seconds and repeating three times each side, returning to centre. No pulling with your hands or full head circles. Stop for pain or dizziness.
Move the ankle both ways
Extend one leg comfortably. Point your foot away, then draw the toes towards you. The NHS suggests two sets of five movements for each foot. Stay stable and add no weights. Seek an adaptation if you cannot extend the leg.
March gently
Lift one foot by bending the knee, lower it and change sides. The NHS proposal is five lifts per leg. Hold the chair only if comfortable and possible; agree any alternative support with a professional.
If lifting your leg requires throwing your back backwards, reduce the movement or stop. There is no target height to conquer!
Notice what felt comfortable afterwards. This break replaces neither a full workout nor hours of sitting. Seek medical advice for new symptoms or persistent pain instead of increasing exercises.
