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Moving & the body

Gentle seated stretches

Careboundless·Do together · 5 min read

Movement is medicine, even from a chair. Go slow, breathe, and stop at the first hint of pain — never push into it.

StiffnessCirculationMoodConnection

Warm up (sit tall, feet flat)

  1. Roll the shoulders back 5 times, then forward 5 times.
  2. Slowly turn the head to look right, then left. Repeat 3 times each way.

The routine

  1. Reach both arms up like a slow sunrise, then float them down. Repeat 5 times.
  2. Straighten one knee, hold for 3 breaths, lower. Switch legs.
  3. Point and flex each foot 10 times to wake up circulation.
  4. Give yourself a gentle hug and twist slowly side to side.

A few tips

  • Play a favorite song — stretching to music feels less like exercise and more like joy.
  • Aim for “a little better,” not “all the way.” Consistency beats intensity.

When to get help

  • Skip any move that causes sharp pain, dizziness, or chest tightness, and check with their clinician about new exercise.
Small motions today keep tomorrow’s doors open. Bodies love to be used kindly.

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Careboundless is a care-coordination and support tool, not a medical provider. This is general information, not medical advice — in an emergency call 911, and always consult a qualified professional for health decisions.