Welcome to Week 2!
Congratulations on completing Week 1! You’ve taken an important first step toward improved strength, balance, and mobility. As we move into Week 2, we’ll continue to focus on gentle, low-impact movements but will gradually add exercises to further engage your muscles and boost your confidence.
Week 2
Building Comfort and Expanding Movement
Objective
This week, our focus is to introduce slightly more dynamic exercises to increase body awareness, stability, and muscle activation. All exercises can still be performed with a chair or wall for support as needed, allowing you to progress at your own pace.
Day 1
Expanding Range of Motion
Warm-up
Gentle Shoulder Stretches
Description
Sit tall, stretch your right arm across your chest, holding it gently with your left hand.
Instructions
Hold for 10 seconds, switch arms.
Repetitions
2 stretches per arm.
Benefits
Enhances shoulder flexibility and releases tension.
Exercise 1
Seated Knee Extensions
Description
Sit upright in a chair. Extend one leg out straight, hold for a moment, then slowly lower.
Instructions
Keep your core engaged and alternate legs.
Repetitions
10 extensions per leg.
Benefits
Strengthens quadriceps and improves knee mobility.
Exercise 2
Seated Upper Body Twists
Description
Sit with feet flat, hands on your thighs, twist your torso gently to the right, then to the left.
Instructions
Keep your movements slow and controlled.
Repetitions
10 twists per side.
Benefits
Improves core flexibility and coordination.
Cool-down
Seated Deep Breathing and Relaxation
Description
Sit with hands on your lap, take deep breaths, focusing on relaxing your body.
Duration
2 minutes.
Benefits
Reduces stress and enhances mental focus.
Day 2
Gentle Core Engagement
Warm-up
Seated Arm Raises
Description
While seated, lift your arms overhead, then lower slowly.
Repetitions
10 lifts.
Benefits
Warms up shoulders and prepares the body for movement.
Exercise 1
Seated Knee-to-Elbow Touch
Description
Sit tall, bring your right knee up towards your left elbow, then lower.
Instructions
Alternate sides, moving slowly.
Repetitions
10 touches per side.
Benefits
Activates core muscles and improves balance.
Exercise 2
Wall Plank (Intro to Balance)
Description
Stand facing a wall, place hands shoulder-width apart on the wall, and step back slightly.
Instructions
Keep your body in a straight line, hold for a few seconds, then relax.
Duration
2 rounds of 10-second holds.
Benefits
Builds core strength and introduces gentle balance work.
Cool-down
Shoulder Shrugs
Description
Sit tall, raise your shoulders towards your ears, then relax.
Repetitions
10 shrugs.
Benefits
Relieves shoulder tension.
Day 3
Gentle Cardio and Coordination
Warm-up
Seated Side Reaches
Description
Reach your right arm over your head and stretch gently to the left, then switch sides.
Repetitions
5 reaches per side.
Benefits
Improves flexibility and prepares the upper body.
Exercise 1
Seated Forward Punches
Description
Sit with fists at shoulder height, punch forward gently, alternating arms.
Repetitions
20 punches.
Benefits
Increases coordination and gently engages the core.
Exercise 2
Seated “Step” Marches
Description
While seated, lift one knee as if taking a step, then switch.
Duration
1 minute of steady “marching.”
Benefits
Boosts circulation and strengthens hip flexors.
Cool-down
Seated Forward Stretch
Description
Sit with feet flat, gently lean forward to reach toward your toes.
Repetitions
Hold for 10 seconds, repeat twice.
Benefits
Stretches back and hamstrings.
Day 4
Rest and Gentle Stretching
Routine
Take today to focus on deep breathing, relaxation, and light stretching. Gentle seated or standing stretches for the back, shoulders, and neck will help keep you limber without adding strain.
Day 5
Strength and Stability Focus
Warm-up
Heel Raises
Description
While seated, lift your heels off the ground, then lower.
Repetitions
15 lifts.
Benefits
Strengthens calf muscles and improves ankle mobility.
Exercise 1
Seated “Steady Core” Hold
Description
Sit with feet flat, engage your core, and try to “hover” your hands just above your thighs.
Instructions
Hold for a few seconds, then relax.
Repetitions
5 holds.
Benefits
Builds core awareness and stability.
Exercise 2
Wall Squats (Assisted)
Description
Stand with your back against a wall, slide down slightly as if sitting.
Instructions
Hold for a few seconds, then return to standing.
Repetitions
5 small squats.
Benefits
Strengthens thigh muscles and introduces balance work.
Cool-down
Seated Wrist and Ankle Circles
Description
Rotate wrists and ankles slowly.
Repetitions
10 circles each direction.
Benefits
Enhances joint mobility.
Day 6
Balance and Flexibility
Warm-up
Seated Toe Taps
Description
While seated, tap your toes on the ground quickly.
Duration
2 minutes.
Benefits
Warms up ankles and improves coordination.
Exercise 1
Supported Leg Raises
Description
Stand beside a chair, lift one leg to the side, then lower.
Repetitions
10 raises per leg.
Benefits
Strengthens hips and enhances balance.
Exercise 2
Seated “Calm Core” Twists
Description
Place hands gently on shoulders, twist to each side.
Repetitions
10 twists.
Benefits
Engages the core and encourages flexibility.
Cool-down
Deep Breathing and Relaxation
Description
Sit back, take slow, deep breaths to finish.
Duration
2 minutes.
Benefits
Reduces stress and calms the mind.
Day 7
Rest and Reflect
Routine
Take a moment to reflect on your progress. How do you feel after two weeks? Notice any small improvements in your movements or energy levels? Celebrate these achievements as we prepare to move into Week 3 with renewed confidence and energy.
Keep Going Strong!
Congratulations on completing Week 2 of the “Get Moving” journey! You’re building strength, stability, and confidence with every session. Week 3 will introduce a bit more variety, but we’ll still keep things gentle and enjoyable. Let’s keep moving forward together!
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