How to do it
You need: A sturdy chair.
Stand tall behind a sturdy chair you can hold if needed, with clear space around you. Sit tall instead if standing is not safe yet.
- Reach both arms up as high and as wide as you can, making the movement deliberately huge.
- Sweep them back down through the same large, exaggerated range.
- Take a big, long step forwards, planting your whole foot.
- Step back to the middle with an equally large movement.
- Add a loud, confident voice or a count to each big movement.
Form cues
- Every movement feels much bigger than it needs to be - that is the point.
- You move through the fullest range you can, not a comfortable small range.
- You stand as tall as you can, with your chest open.
Common mistakes
- Letting the movements shrink and speed up as you tire.
- Rushing - large and slow beats small and quick here.
- Making big arm movements while your feet still shuffle - make the steps big too.
Safety: Stop and message your physio if you have a fall, or feel very dizzy or faint when you stand and move.