✨ Self Care September – Stronger Knees in a Chair ✨

If your legs feel sluggish or your knees ache after a long day, this seated leg raise is a quick way to wake up your thigh muscles and support healthy knees. No equipment, no floor work, just a chair and a minute of your time.

How to do it:

1️⃣ Sit tall in your chair.

2️⃣ Engage your core and straighten one leg out in front.

3️⃣ Lift the leg, keeping the knee straight.

4️⃣ Lower slowly with control.

5️⃣ Repeat 8–12 times each side.

✅ Strengthens quads & supports knee health

✅ Improves circulation after sitting

✅ Can be done at your desk or during TV time

Your knees will thank you for a little movement snack today!

Follow me for more tips and exercises.

#SelfCareSeptember #strongknees

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Self Care September – Stronger Knees in a Chair

Stretch & Release

✨ Self Care September – Stretch & Release for Tired Legs ✨

Been sitting at your desk or on your feet all day? This standing quad stretch is a quick way to ease tension in the front of your thighs, improve flexibility and help your posture.

How to do it:

1️⃣ Stand tall and hold on to a chair or wall for balance.

2️⃣ Bend one knee, bringing your heel towards your butt.

3️⃣ Keep your kneecap pointing towards the floor (avoid letting the knee drift forward).

4️⃣ Hold for 15–20 seconds, breathing deeply.

5️⃣ Switch sides.

✅ Stretches quads & hip flexors

✅ Helps ease knee & lower back discomfort

✅ Great for posture after long periods of sitting

Your legs work hard for you, give them a moment to stretch, lengthen and reset.

Follow me for more tips and exercises.

#SelfCareSeptember #LegStretch #PilatesStretch

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Stretch & Release

Hip Mobility & Strength

✨ Self Care September✨

Hips feeling a bit tight after weeks back at work or school?

This Side Lying Leg Lift is a simple way to open up the hips, build strength and keep your lower body moving well — all while keeping your spine supported.

✅ Improves hip mobility

✅ Strengthens outer thigh & glutes

✅ Supports better walking, running and balance

Strong, mobile hips make everyday movement easier, from climbing stairs to bending down to tie your shoes. A little goes a long way!

Follow me for more tips and exercises.

#SelfCareSeptember #HipMobility

#corporatepilates #corporatewellbeing #corporatewellness

#pilates #gateshead #birtley #chesterlestreet #lowfell #pilatesgateshead #pilatesbirtley #dawnchambersfitness

Hip Mobility & Strength