Exercise While Sitting – Arms in Motion Song FREE PDF
We all know kids need movement but sometimes maybe we don’t want a huge class disruption. Or maybe we need an inclusive brain break so all students can participate. The Arms in Motion Song allows your students to exercise while sitting. It is the perfect seated or standing brain break to help students exercise, refocus, and have fun at the same time!
You can download the FREE PDF at the bottom of the post. The 14 page PDF includes small flash cards and full pages exercise cards to get those arms moving!
A Brain Break for Every Classroom
Not every classroom has space for jumping, running, or large-scale movement. That’s why the Arms in Motion Song was created, so students can participate whether they’re seated at their desks or standing beside them. These movements encourage cross-body coordination, trunk rotation, and postural engagement, all while keeping energy positive and classroom-appropriate. This upbeat song and video guide students through big arm movements like:
- Marching in place and clapping hands
- Windshield wipers
- Rainbow stretches overhead
- Helicopter twists
- Rowing, stirring, and shoveling motions
- Airplane arms and more!
Watch the Exercise While Sitting Video
How to Use the Free Arms in Motion PDF
Each page of the PDF includes a simple action cue and illustration, making it easy for teachers or therapists to guide a short movement session. Try it these ways:
- Use as individual exercise cards for brain breaks throughout the day.
- Project the full-page version on a screen for whole-class participation.
- Encourage students to mirror the movements in rhythm with the song.
Tip: Pre-teach the motions before pressing play. Students will move more confidently once the music start.
PRINTED Chair Exercises For Kids Posters
Why Seated Exercise Matters
Short bouts of seated exercise can improve focus, posture, and classroom readiness. Even simple arm motions engage the core and shoulder stabilizers which are key for handwriting, attention, and regulation.
If you’re looking for more ways to support posture and movement during the school day, check out these related resources:
- Printed Chair Exercises for Kids
- Posture Exercises for Kids
- Stop, Think, Act – Impulse Control Activities
Each complements the Arms in Motion Song by helping students build awareness, self-control, and active bodies ready to learn.
Download the Free PDF and Watch the Exercise While Seated Song
Download your free Arms in Motion PDF and use the QR code inside to access the full song and action video on YouTube. Students will love moving, stretching, and pretending together, all from the comfort of their chairs!
