THE BETTERBUNDLE 01 · ROUTINE 09 · Mobility
Chair Mobility 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 Neck Rotation
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Neck Rotation
5 each direction
Shoulder Roll
10 each way
Wrist Circles
10 each way
Elbow Bends
10 reps
Torso Rotation
10 each side
Side Reach
10 each side
Hip March
10 total
Knee Extension
10 each leg
Ankle Circles
10 each direction
Toe Point & Flex
10 each foot
Chest Open
10 reps
Full Body Reach
10 reps
Seated Cat-Cow
10 reps
Scapular Retraction
10 reps
Figure-4 Mobility
10 each side
Gentle Spinal Twist
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