- Use a firm chair and sit with your feet under your knees.
- Tilt your torso slightly forward and engage your abdomen.
- Propel your body using your heels until you are completely upright.
- Slowly lower yourself until you touch the seat again.
- Perform 10 to 15 repetitions without making sudden movements.
Useful variations
- Easier: use a higher chair or place a cushion.
- Intermediate: cross your arms on your chest.
- Advanced: Take a short pause just before sitting down to activate your muscles more.
2. Wall flexion: improve posture and upper body strength
Although walking primarily activates the legs, the upper body needs extra work to sustain daily posture.
Why it’s helpful
- Strengthens chest, shoulders and arms without excessive tension.
- Reduces the overload of the lower back.
- Helps maintain an upright and stable posture.
How to do it
- Stand in front of a wall one step away.
- Rest your hands at chest height, slightly wider than your shoulders.
- Keep your body aligned and slowly lower yourself toward the wall.
- Pause for a second and push back in a controlled manner.
- Do 10 to 20 repetitions.