A beginner stretching routine with easier options
Published
Try this small sequence with a stable chair and wall. It's a standalone guide, not an exact Capacity preset. Warm up with light activity first; keep movements comfortable and stop if they hurt. Preparation guidance.
1. Seated neck turns
Sit tall. Slowly turn left, return to center, then turn right. Try three each way, briefly pausing up to five seconds. Make the turn smaller if needed; don't pull with your hand. NHS instructions.
2. Seated chest opening
Use a chair without wheels. Bring shoulders gently back and down, open your arms, and slightly lift your chest. Try five holds of five to ten seconds. Keep the opening smaller to make it easier. NHS instructions.
3. Seated upper-body turns
Keep feet flat and hips forward. Cross your arms and gently turn each way. Try five turns per side with brief five-second holds. Reduce the range if needed; don't pull on the chair. NHS instructions.
4. Wall-supported calf stretch
Hands on the wall, step one foot back and keep its heel down. Bend the front knee until you feel a comfortable calf stretch. Switch sides. Use a shorter stance to ease it. NHS setup.
Read about hold times. Explore fuller ranges gradually; harder isn't required.
Capacity offers ready-made routines and alternate variations on supported exercises. Its variations may differ from these examples.