CHOP exercises

The 7-Minute CHOP Workout (POTS-Friendly Version). Each exercise is done for 30 seconds, followed by a 10-second rest:

1.♈ Wall Sit: Sit with your back against a wall, knees bent at a 90-degree angle.

2.♉ Chair-Assisted Push-Ups: Use a sturdy chair to perform push-ups, either standing or kneeling.

3.♊ Seated Marching: While sitting, lift your knees alternately to engage your core and leg muscles without standing up.

4.♋ Seated Leg Raises: While seated, extend one leg at a time, engaging the thigh muscles.

5.♌ Chair-Assisted Squats: Stand up from a seated position using a chair for support, then sit back down.

6.♍ Wall Push-Ups: Stand facing a wall, place your hands on the wall, and perform push-ups by leaning into it.

7.♎ Seated Shoulder Press (using light resistance bands or body weight): Sit and press your arms overhead as though lifting weights.

8.♏ Seated Side Leg Lifts: While sitting, lift one leg out to the side, then switch.

9.♐ Seated Toe Taps: Tap your toes in front of you while seated, engaging your leg and core muscles.

10.♑ Chair-Assisted Step-Ups: Using a low step or sturdy platform, step up and down, holding onto a chair or railing for balance.

11.♒ Seated Side Twists: While sitting, twist your upper body from side to side, engaging the core.

12.♓ Plank (Modified to Kneeling): Perform a plank from your knees, keeping your core engaged.