Joint Mobility
Seated Hip Mobility
Open stiff hips with slow, controlled seated movement.
10 minSeatedGentle start
Joint MobilityFully seated5 minutes
Wrist and Ankle Circles
Five minutes of small circles that keep your hands and feet working well.
Gentle startLast reviewed 24 September 2026
Start guided session
6 steps · about 5 minutes. You can pause at any time, and every step shows a gentler alternative.
Step instructions shown as you goThree paces to choose from
- Length
- 5 minutes
- Effort
- Gentle
- Position
- Seated
- Steps
- 6
Hands, wrists & feetA chair
Why this routine helps
Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.
- Keeps hands supple for buttons, jars and handwriting
- Improves ankle mobility, which helps your balance
- Eases swelling and stiffness in the feet after sitting
Safety cues for this routine
Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.
Step by step
All 6 steps, with a gentler version of each
Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.
Wrist circlesAbout 60 seconds
Hold your hands in front of you and circle both wrists slowly ten times in each direction.
Modify this move
Rest your forearms on your thighs to take the weight off.
Hand open and closeAbout 60 seconds
Spread your fingers as wide as you can, then make a firm fist. Ten slow repetitions.
Modify this move
Do one hand at a time if your hands tire.
Finger walksAbout 60 seconds
Walk your fingertips along your thigh, one finger at a time, like a spider. Twenty steps per hand.
Modify this move
Tap each finger to your thumb instead.
Ankle circlesAbout 90 seconds
Lift one foot slightly and draw ten slow circles with your ankle, then reverse. Swap feet.
Modify this move
Keep the heel on the floor and just roll the ankle side to side.
Toe spread and curlAbout 60 seconds
Spread your toes wide, then curl them down as if gripping. Ten repetitions each foot.
Modify this move
Do this with your shoes off for a clearer movement.
Finish with a shakeAbout 30 seconds
Shake your hands loosely for ten seconds, then circle both ankles once more in each direction.
Modify this move
Rest and repeat if your joints still feel stiff.
Keep going
Three routines that work well with this one
- Open routine
- Open routine
Joint Mobility
Seated Spine Twist Mobility
Rotate your spine gently to keep turning, reaching and driving comfortable.
10 minSeatedGentle start - Open routine
Joint Mobility
Shoulder Range of Motion
Fifteen minutes of careful shoulder movement to keep dressing and reaching easy.
15 minSeatedBuilding up
Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.