Gentle strength and mobility at home

Strength and mobility do not need a gym or dumbbells to get started. Your own weight, a chair and a wall are enough for slow, simple movements. The aim is not performance: it is to regain ease in everyday movements.

This page is for information only. It does not replace the advice of a health professional. If you have pain, back pain or an injury, first read back pain and exercise: the ideas below do not necessarily suit everyone.

A reference point, not an instruction #

The WHO includes muscle-strengthening activities, on several days a week, among its reference points for adults. That is a long-term horizon, not an obligation for your first weeks. Starting with one or two minutes is a very good way to go about it.

A few principles #

• Slowly. A slow, controlled movement matters more than the number of repetitions.
• Without pain. Mild effort is normal; sharp pain is a signal to stop.
• Breathing. Do not hold your breath.
• Scale down if needed. Less range, fewer repetitions: always possible.

Mobility ideas #

A few gentle movements to loosen up the body, to adapt to what is comfortable for you:

• Shoulders. Draw small circles with your shoulders, slowly, in both directions.
• Neck. Gently turn your head to one side and then the other, without forcing.
• Back and pelvis. Seated on a chair, stretch tall then relax, or gently tilt the pelvis forwards and back.
• Hips and ankles. Standing, holding on to a support, make small circles with one leg.

Strength ideas with no weights #

All to be done with a stable support within reach:

1. Stand up from a chair and sit back down, slowly. An everyday action, simply made more deliberate.
2. Push against a wall: hands flat, arms straight, gently bend the elbows then return. The closer you stand to the wall, the easier it is.
3. Rise onto your toes holding the back of a chair, then lower down.
4. Lift one knee standing, with a support, to work on balance.

Start with a few repetitions, or even just one. Pause whenever you need to.

How to fit it in #

You do not need a dedicated session: two or three minutes after a walk, while the coffee brews, before the shower. Our guide to exercising at home without equipment offers more ideas, and a first week of getting moving again places them in a gentle outline.

When to stop and ask for advice #

Stop if you have sharp pain, dizziness, unusual breathlessness, discomfort in the chest or feel unwell, and talk to a health professional. If you are on treatment, have a chronic condition or have not moved for a very long time, advice beforehand is recommended.

To go further #

The sedentary lifestyle quiz serves as a reference point, with no score. The overall approach is on the start exercising page.

This content is an informative draft. It makes no diagnosis and does not replace the advice of a doctor, physiotherapist or other health professional.