As a body confidence coach and fitness presenter, one thing that I know for sure is that we have to find ways to do and enjoy the things that we love doing. For me, this is movement. I trained as a dancer and fitness presenter in my early life and have been teaching fitness related workouts and classes all through my life, for which I am so grateful.
However, I also have chronic Arthritis in my feet, toes, spine and fingers. At one point I thought that I would never walk again, let alone dance. However, our bodies are truly amazing and over the years, I have learnt how to adapt my movements so that I can still love and enjoy all the things that make me feel fit, happy and fabulous!
I hope you enjoy this lovely chair workout for the upper body. It is for every body, no matter what size, shape or age you are. I don’t use weights in this workout; however, please feel free to add in some weights to make the workout as challenging as you need.
As with all movement classes, please make sure that you wear comfortable clothing, drink plenty of water to re-hydrate and that you do not have an injury or any other medical condition which would make exercising hard for you.
My Top Tips for a Fabulous Movement Class
Set Aside Time for You!
Don’t allow distractions during your workout session. Turn off your phone and make sure you won’t be disturbed.
Greet and Check Your Body
Say “hello” to your body before you do the class and check in with how your body feels. Notice your energy levels and if this is the right time to do the workout. Get to know when your body likes to work out. Some people love to exercise in the early morning whilst for others, it may be later on in the day.
Set an Intention for the Class
This may be something like, “I intend to feel good and have more energy.” Or, “My intention is to focus on my posture and enjoy every moment of this workout.” This helps the mind to engage with your body in a more meaningful way and promote a positive mind and body relationship.
Choose Appropriate Clothes
Wear comfortable clothing that you can move and stretch easily in. Tight waistbands may make you feel constricted so choose clothes that love your body.
Personalize the Workout
Adapt any movement that feels challenging to do. For example, lower the arms if moving them over your head feels uncomfortable.
Watch for Signs from Your Body
Stop if any movement causes you pain or discomfort. Always listen to your body and respond with kind attention. Remember, this is your beautiful body, and the key is to show your body that you care.
Exercise Out of Love for Your Body
Learn to love the feeling that movement gives you. For me, exercising is all about loving our bodies and showing ourselves that we care.
Adapt Your Moves to Feel Awesome
The real secret to being able to move better and with more joy is being able to constantly adapt to where you are and how you feel. Each day of our life is different. No two days are ever the same so why should our body, energy or ability be? Spend a little time tuning in to how your body feels at the start of every day. Become aware of your energy levels and always adapt your movements to suit how you are feeling.
The Workout at a Glance
For those of you who want to have a readout of the exercises in the workout video, here is a list in order of the movements. Enjoy! For beginners, it is great to start with around eight repetitions of the movement and increase as you desire. Start with doing one set of each movement and progress to two or three sets.
Warm Up
Sit with your spine long and feet flat on the floor. Raise both shoulders up towards the ears in a gentle fluid movement and lower gently. Repeat. Then raise both arms above the head and lower to the sides. Breathe in as you raise the arms and exhale as you lower the arms.
Bicep Curls
Keep your elbows in to your sides and your hands in a gentle fist. Raise and lower your lower arms bringing your hands to your shoulders and down again to the starting position.
Lateral Arm Raises
Take both arms out to the sides and raise to just above shoulder height or wherever you find comfortable. Keep the movement strong and defined.
Alternate Bicep Curls
Repeat the first bicep movement only this time do it with alternating arms.
Lateral Pull Downs
Raise both arms above the head and pull your arms down in a wide action to the sides. Make this movement strong and powerful.
Open Your Heart
Sit tall in your chair and raise both arms forward and front to shoulder height. Then, gently, pull your elbows back, squeezing your shoulder blades together. (Imagine that they are kissing each other). Bring the arms forward once more and lower back to the starting position. Repeat.
Single Arm Reaches
Place one hand on your upper thigh. Reach the other arm high into the air and fully stretch, right up to your fingertips. Repeat eight times (or more) and change arms.
Chest Flies
Bring both arms out to the sides and bend the elbows. Elbows should be in line with your shoulders if possible. Keeping the elbows lifted, squeeze both arms in together bringing your elbows in as close as you can in front of you. Open the arms out again to the side and repeat. As you are doing this movement, see if you can create a feeling of resistance as you bring the arms together.
Cross Pulls
Bring both arms up and go diagonally across your body. Join your hands together and keep them clasped all of the way through the exercise. Bring both arms down in a single movement, bringing them across your body to the opposite hip. Repeat eight times on the right and eight on the left.
Triceps Extensions
Inhale and bring one hand behind your head with your fingers pointing down your spine. Gently raise the arm upwards as you exhale. Lower the arm back down trying to keep your elbow pointing towards the sky. If this position is uncomfortable to hold, try supporting the underneath of the arm with your other hand. Repeat 8 times on one side and then switch to the other.
Complete the workout by raising and lowering the shoulders. Take one arm across your body and scoop the other arm underneath as you stretch the arm across your body. Hold for at least 10 seconds. Repeat on the other side.
Remember to Thank Your Body
Feeling good about ourselves means that we cultivate a loving, kind and compassionate relationship with our body, mind, heart and soul. A lovely practice is to thank your body at the end of each workout and gently remind yourself how blessed you are. Our bodies do so much for us and allow us to experience the joys of life in so many different ways. From being able to hug those we love to being able to read, sing, paint, dance, walk, watch a breathtaking sunset or simply curl up with our favourite beverage.
If you would love more workouts, body confidence tips and inspiration for feeling fabulous please follow me on Instagram @romancingyourbody. I would love to have your company and you would be most welcome.
Let’s Have a Conversation:
What relationship do you maintain with your body? Do you love it, hate it, or something else? Why do you usually exercise? Do you do it because you love your body or for some other reason?
