Stretching from a Chair: A Routine the Whole Class Can Do

In groups, students create and lead a stretching routine anyone can do seated in a chair, including wheelchair users. It aids recovery after effort and gets students thinking about inclusive design.

How to play

1. Everyone sits in chairs; each group of five gets a card with a body area (neck, shoulders, back, hips, legs, wrists) (1 min).
2. The group picks two stretches for its area that can be done seated with no help (2 min).
3. Each group leads its two stretches for the class for 20 seconds each, going head to toe (4 min).
4. Final challenge: everyone picks their favorite stretch and holds it, silently counting to 20 (1 min).

Rules

• Stretches shouldn't hurt: gentle tension, no bouncing.
• Keep your chair steady, no rocking.
• No stretch requires standing up.
• Leaders count aloud and stretch along with the class.

Variations

Adaptations

• Students who use wheelchairs: do the routine from their own chair and check every stretch is possible.
• Shoulder injury: choose the version of each stretch that doesn't raise the arm.
• Deaf or hard-of-hearing students: the leading group demonstrates in view and counts on their fingers.

Learning goals

• Stretch the main muscle groups after exercise.
• Design exercises accessible to everyone.
• Lead the group clearly.

Equipment for a class of 25

• chairs: 30
• stretch cards: 6

Teacher tip

No chairs in the gym? Use benches, or the floor with backs against the wall. Common mistake: stretching too fast; ask for slow counting.

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