THE BETTERBUNDLE 01 · ROUTINE 02 · Getting started
Beginner Chair Exercise Routine
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Seated Breathing
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Seated Breathing
5 breaths
Shoulder Rolls
10 each way
Neck Turns
10 each side
Ankle Pumps
20 pumps each foot
Seated March
20 total marches
Heel Raises
15 reps
Toe Raises
15 reps
Arm Circles
10 each way
Knee Extension
10 each leg
Gentle Side Reach
10 each side
Wrist Circles
10 each way
Posture Reset
5 deep breaths
Hamstring Stretch
15–20 sec each leg
Chest Opener
Hold 15 sec
Heel Slide
10 each leg
Gentle Torso Turn
10 each side
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs