Adapted trainingBeginnerFree routine

Adapted · controlled standing and sitting

A selection of 4 movements to adapt with your professional. Choose range and rest according to your limitations and how you feel today. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.

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A wheelchair user in a supported-movement scene. AI-generated image.

INDIVIDUAL ADAPTATION

Adapted training · choose your position, support and range

Seated or supported movements to adjust to your functional ability. “Adapted” does not mean suitable for every condition, disability or injury.

Before you begin. Check with your professional which supports, transfers, movements and loads you can use. If you need help to sit down, stand up or stay stable, have appropriate assistance ready.

Effort. Prioritise a comfortable position and controlled range. You can do fewer repetitions, use more support or finish earlier. Your individual instructions take priority.

Adaptations and sources

Use a stable chair without wheels; if you use a wheelchair, lock the brakes and adjust supports with your professional, without improvising transfers.
Keep your usual walking aid. Do not remove supports to make the exercise harder.
Restrictions related to surgery or neurological, heart or kidney conditions need specific adaptation. Follow your fluid restrictions and protect any vascular access as you have been instructed.

NHS · seated exercises ↗NHS · supported strength exercises ↗NHS · balance ↗Kidney Care UK · activity and kidney disease ↗

When to stop. Stop for pain, dizziness, loss of stability or unusual breathlessness. If you develop a new symptom or clearly feel worse, seek advice before repeating. Chest pain, fainting or severe breathing difficulty require urgent attention.

Approximate duration: 22 min
Level: Beginner
Session: 9 exercises
Demonstrations: 9 with video

Prepare your workout

Equipment: Stable chair; Fixed support
Before you choose: Check with your professional which supports, transfers, movements and loads you may use. If you need help sitting, standing or balancing, have assistance ready.
Intensity: Prioritise a comfortable posture and controlled range. Use fewer reps, more support or finish earlier. Your individual plan takes priority.
Warm-up: Preparation is already included at the start: Seated ankle mobility. Follow those blocks as prescribed and do not repeat them as extra work. Start with today's comfortable range and any breaks you need; you may stop here if this is enough.

Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.

PREPARE TO MOVE

Your warm-up

These movements are already part of the workout. Do them in their scheduled place rather than repeating them as extra work.

Seated ankle mobility
1 × 5 repetitions per side
Sit on a firm chair and slightly extend one leg with its foot off the floor. Draw your toes towards you without moving your knee. Gently point them away and repeat with the other ankle.
What you train: Moves the ankle up and down without bodyweight loading.
Watch video See its place in the workout

STEP BY STEP

Your complete workout

9 exercises

Seated ankle mobility
1 × 5 repetitions per side
How to do it
1. Sit on a firm chair and slightly extend one leg with its foot off the floor.
2. Draw your toes towards you without moving your knee.
3. Gently point them away and repeat with the other ankle.
What it trainsMoves the ankle up and down without bodyweight loading.
Rest
Rest 60 s or longer if needed. You can sit during the pause.
The movement, step by step
Sit with one leg slightly extended and your foot off the floor. Point your toes towards you, then gently away. Switch sides.
Technique cueMove only the ankle within a comfortable range.
Watch the demonstration for Seated ankle mobilityBromley Healthcare · English · Opens a new tab
Source and verification
Open the original source
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked: 2026-09-27
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Moving your foot with momentum or pushing into a painful range.
View exercise guide
Seated knee extension
1 × 5 repetitions per side
How to do it
1. Sit upright, feet grounded and thighs resting on the seat.
2. Slowly straighten one knee as far as comfortable, raising that foot.
3. Lower with control and change legs.
What it trainsWorks the quadriceps, the front thigh muscle that straightens the knee.
Rest
Rest 60 s or longer if needed. You can sit during the pause.
The movement, step by step
Sit with your back upright and feet on the floor. Slowly straighten one knee through a comfortable range and lower your foot without letting it drop. Alternate sides.
Technique cueKeep your thigh supported and trunk still.
Watch the demonstration for Seated knee extensionBromley Healthcare · English · Opens a new tab
Source and verification
Open the original source
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked: 2026-09-27
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Kicking quickly or lifting your hip off the seat.
View exercise guide
Sit to stand
1 × 5 repetitions
How to do it
1. Sit on a firm, non-wheeled chair with both feet grounded.
2. Lean slightly from your hips and push through the floor to stand.
3. Move your hips back and sit slowly without dropping.
What it trainsWorks the legs and glutes for controlled standing and sitting.
Rest
Rest 60 s or longer if needed. You can sit during the pause.
The movement, step by step
Sit on a sturdy chair without wheels, with your feet on the floor. Lean forwards slightly from the hips, stand up and slowly sit back down.
Technique cueFix the chair against a wall and keep feet grounded.
Watch the demonstration for Sit to standKingston and Richmond NHS Foundation Trust · English · Opens a new tab
Source and verification
Open the original source
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked: 2026-09-27
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Dropping onto the seat or losing contact between your feet and the floor.
View exercise guide
Supported calf raise
1 × 5 repetitions
How to do it
1. Stand holding a fixed support, sharing weight between both feet.
2. Slowly raise both heels, keeping toes grounded.
3. Lower with control until your whole feet rest.
What it trainsWorks the calves and ankle control when rising and lowering.
Rest
Rest 60 s or longer if needed. You can sit during the pause.
The movement, step by step
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueRise vertically without swaying forward.
Watch the demonstration for Supported calf raiseBromley Healthcare · English · Opens a new tab
Source and verification
Open the original source
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked: 2026-09-27
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Bouncing or losing control of your ankle.
View exercise guide
Seated march · adapted
Additional exercise
1 × 5
How to do it
1. Sit upright on a firm chair with feet grounded.
2. Raise one knee a few centimetres and lower that foot slowly.
3. Alternate legs comfortably and rest when needed.
What it trainsPractises moving and coordinating the legs while seated.
Rest
Rest 30 s or longer until control returns.
Tempo
Controlled, without holding your breath
The movement, step by step
Sit upright on a sturdy chair. Raise one knee a few centimetres and put your foot down again. Alternate legs at a comfortable pace. Keep the pace easy, with rests as needed; do not lift your knees as high as possible.
Technique cueHold the seat edges if needed to keep your trunk still.
Watch the demonstration for Seated march · adaptedRiverside Healthcare · English · Opens a new tab
Source and verification
Open the original source
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked: 2026-09-27
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Leaning backwards or moving both legs at once.
View exercise guide
Shoulder circles · adapted
Additional exercise
1 × 5
How to do it
1. Sit or stand comfortably with relaxed arms.
2. Make small, slow shoulder circles backwards.
3. Reverse into forward circles without moving your head.
What it trainsMobilises the shoulders and upper back without load.
Rest
Rest 30 s or longer until control returns.
Tempo
Controlled, without holding your breath
The movement, step by step
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueRelax your neck and breathe during the movement.
Watch the demonstration for Shoulder circles · adaptedBromley Healthcare · English · Opens a new tab
Source and verification
Open the original source
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked: 2026-09-27
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Moving abruptly or tensing your neck.
View exercise guide
Wall push-up · adapted
Additional exercise
1 × 5
How to do it
1. Face the wall, hands at chest height and feet slightly apart.
2. Bend elbows and move your whole body towards the wall without sagging.
3. Push back, keeping head and trunk aligned.
What it trainsWorks chest, triceps and shoulders with wall support.
Rest
Rest 30 s or longer until control returns.
Tempo
Controlled, without holding your breath
The movement, step by step
Place your hands at chest height. Bend your elbows to move towards the wall, then push back to the start.
Technique cueMove your body as one unit rather than just your head.
Watch the demonstration for Wall push-up · adaptedBESS - British Elbow & Shoulder Society · English · Opens a new tab
Source and verification
Open the original source
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked: 2026-09-27
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Letting your waist sag or moving only your head forwards.
View exercise guide
Unloaded arm opening · adapted
Additional exercise
1 × 5
How to do it
1. Sit or stand with arms in front at a comfortable height.
2. Open arms sideways without taking them behind your body.
3. Bring them together again with your trunk still.
Keep in mind: Respect the range authorised for your shoulders; avoid an intense stretch.
What it trainsMobilises the shoulders without added load.
Rest
Rest 30 s or longer until control returns.
Tempo
Controlled, without holding your breath
The movement, step by step
Seated or standing, gently open your arms at a comfortable height, then bring them back together in front. Keep your shoulders relaxed and your torso stable. Do not seek an intense stretch or exceed the range allowed for your shoulders.
Technique cueRelax your shoulders; do not lift your chest to open further.
Watch the demonstration for Unloaded arm opening · adaptedPhysitrack · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
Official page, instructions and playback progressing to 44 seconds checked. Audio unverified.
Date checked: 2026-09-28
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Forcing your shoulder range or pushing your chest out too far.
View exercise guide
Supported side leg raise · adapted
Additional exercise
1 × 5
How to do it
1. Hold a fixed support with feet facing forward.
2. Lift one leg a little sideways without leaning or turning your pelvis.
3. Lower slowly and complete the other side.
What it trainsWorks the outer hip and pelvic control with support.
Rest
Rest 30 s or longer until control returns.
Tempo
Controlled, without holding your breath
The movement, step by step
Hold a fixed support and lift one leg a little to the side without leaning your torso. Lower slowly and complete both sides.
Technique cuePoint your toes forward and use a small range.
Watch the demonstration for Supported side leg raise · adaptedBromley Healthcare · English · Opens a new tab
Source and verification
Open the original source
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked: 2026-09-27
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Variations and mistakes to avoid
More accessible
Reduce the range and repetitions. Keep your supports; if the movement is still uncomfortable, leave it out and ask for another option.
To progress
Only after confirming good tolerance with your professional, add one or two repetitions. Do not increase duration, load and difficulty at the same time.
Avoid this mistake
Swaying your torso or rotating your foot to lift higher.
View exercise guide

FINISH THE SESSION

Finish and prepare your next step.

Finish with a quiet rest. Note how you felt during and after the session; discuss it with your professional before increasing the amount. Time is a guide and includes rests.

How to progress

Agree adaptations individually. Do not stack sessions to compensate for a missed day.

Open workout in the app →

General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.

Adapted · controlled standing and sitting

Adapted training · choose your position, support and range

Prepare your workout

Your warm-up

Seated ankle mobility

Your complete workout

Seated ankle mobility

Seated knee extension

Sit to stand

Supported calf raise

Seated march · adapted

Shoulder circles · adapted

Wall push-up · adapted

Unloaded arm opening · adapted

Supported side leg raise · adapted

Finish and prepare your next step.

How to progress

More adapted sessions

Adapted · supported stability

Adapted · strength for everyday life

Adapted · legs beside a support