About This Video

In this guided movement video, Tiera and Heidi demonstrate a seated warmup that can help participants get ready for exercise.

The video begins with simple ankle movements while seated in a chair, then moves into leg kicks, gentle core turns, shoulder movement, and neck movement. Tiera explains that even small movements can help the body wake up, especially for participants who spend a lot of time sitting during the day.

The warmup is designed to be easy to modify. Participants can move at their own pace, use a pillow for core turns, cross their arms if they do not have a pillow, hold onto the chair for support, and follow along in the way that works best for their bodies.

The video ends with a water reminder and a transition into the next part of the workout series. This video gives participants a short seated movement activity focused on body awareness, warmup routines, ankle movement, leg movement, core movement, shoulders, neck, hydration, and movement safety.

Supplies Needed

• Stable chair

• Pillow, optional for core turns

• Water bottle

Good For

• Adults with IDD who are practicing seated movement, warmups, body awareness, gentle exercise, hydration routines, or preparing for a workout.

• Caregivers looking for a short warmup video with simple movements, flexible modifications, and encouragement to keep the body moving.

• Adult day programs, home routines, or group activities about exercise, seated movement, body awareness, stretching, mobility, hydration, and daily wellness.

• Participants who benefit from visual modeling, clear cues, flexible pacing, support, encouragement, and approachable movement.

How to Use This Video

Use this video before a workout, cardio activity, dance video, movement session, or any time participants need a short seated warmup.

Caregivers can help participants choose a stable chair, keep water nearby, and make sure there is enough space to move the feet, legs, arms, shoulders, and neck safely. Participants can follow the full warmup or choose only a few movements.

This video is designed to be flexible. Participants can move one side or both sides, use smaller movements, hold the chair for support, use a pillow for core turns, or pause whenever they need a break.

Because this activity involves seated movement, leg kicks, twisting, shoulder movement, neck movement, hydration, and possible fatigue, caregivers should provide support with posture, pacing, safety, water, breaks, and movement modifications as needed.

At the end, participants can take a drink of water, notice how their bodies feel, and move into the next workout or activity when they are ready.