Wobble cushion exercises for seniors: 4 seated moves
These four wobble cushion exercises for seniors are done sitting in a sturdy chair. They work your core, posture and balance: the things that keep you steady on your feet. Each one has a photo and step-by-step instructions, you can watch the full routine on video, and you can get the free printable PDF by email to keep by your chair.
In brief
- Four seated moves, about 10 minutes.
- Do them two or three times a week. The NHS recommends that adults aged 65 and over do activities that improve strength, balance and flexibility on at least two days a week.
- Get the printable guide by email (PDF) or buy a wobble cushion for £17.95.
What is a wobble cushion?
A wobble cushion (also called a balance cushion or stability disc) is a round, air-filled cushion. Because it moves slightly underneath you, your body has to keep making small adjustments to stay upright. That works the deep core muscles that support your posture and balance, without you needing to stand up. It is also a comfortable way to sit more actively, which some people find helps with back ache. For more ways to improve your balance, see our 5-minute balance exercises for seniors.
Before you start
- Place the cushion on the seat of a sturdy chair without wheels, on a non-slip floor.
- Hold the sides of the chair the first few times you try it.
- Keep your feet flat on the floor, slightly wider than hip-width apart.
- Breathe normally throughout. Never hold your breath.
- If you have a health condition, a history of falls or have had recent surgery, check with your GP or physiotherapist first.
Four wobble cushion exercises for seniors
1. Rocking for core strength
Good for: core strength and your sense of balance when sitting.
Sit on the wobble cushion and hold the sides of the chair. Gently rock to one side, come back to the centre, then rock to the other side. Next, tilt forward and back, returning to the centre each time.
Make it harder: Progress by holding on with one hand, then try it without holding on.
How many: Repeat 10 times in each direction.
2. Side lean
Good for: the muscles down the sides of your body, and keeping upright.
Sit on the wobble cushion and hold the chair with your right hand. Raise your left arm above your head and lean slightly to the right for 3 seconds. Come back to the centre and repeat on the other side.
Make it harder: Progress by doing it without holding on.
How many: Repeat 10 times on each side.
3. Arm and leg lifts
Good for: co-ordination and core control, which help you stay steady when you move.
Sit on the wobble cushion and hold the sides of the chair. Lift one knee, lower it, then lift the other.
Make it harder: For more of a challenge, try it without holding on. Then lift your opposite arm and leg together and hold for 3 seconds.
How many: Repeat 10 times on each side.
4. Ankle flexibility
Good for: ankle movement, which helps you react quickly if you trip.
Sit up tall with the wobble cushion on the floor and both feet on it. Slowly roll your feet forward and back, lifting your heels and then your toes. Then circle your feet, pressing forward, sideways, back and sideways in one smooth movement.
How many: Repeat 10 times in each direction.
Watch the wobble cushion workout
Follow along with one of our instructors in this free video.
Get the free printable guide
All four exercises with photos, ready to print and keep by your chair. Pop your email in and we will send it straight to you.
Prefer to exercise with others?
Balance work is part of every Move it or Lose it class, with an instructor trained to teach older adults showing you exactly what to do. Find a Move it or Lose it class near you, or try the Move it or Lose it Online Club free if you would rather exercise at home.
Common questions
Are wobble cushions good for seniors?
Yes. Used seated on a sturdy chair, a wobble cushion is a gentle, low-risk way for older adults to work their core muscles, posture and balance.
Can you do wobble cushion exercises sitting down?
Yes. All four exercises on this page are done sitting in a chair, either sitting on the cushion or with your feet resting on it.
How often should I do wobble cushion exercises?
Two or three times a week is a good aim. The NHS recommends that adults aged 65 and over do activities to improve strength, balance and flexibility on at least two days a week.
Is there a printable wobble cushion exercise sheet?
Yes. Enter your email on this page and we will send you our free wobble cushion exercise guide as a PDF to print.
How much air should be in a wobble cushion?
It should feel firm but still move slightly when you sit on it. Less air makes it more stable and easier; more air makes it wobblier and harder.
These exercises are general guidance and not a substitute for medical advice. Stop if anything hurts, and check with your GP if you have any health, balance or joint problems.