THE BETTERBUNDLE 01 · ROUTINE 05 · Upper body
Chair Shoulders & Upper Body
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Shoulder Roll
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Shoulder Roll
8–10 each way
Shoulder Press
10–12 reps
Front Raise
10–12 reps
Lateral Raise
10–12 reps
Scapular Squeeze
10–12 reps
Reverse Fly
10–12 reps
Upright Row
10–12 reps
Overhead Reach
10–12 reps
Chest Opener
10–12 reps
Arm Pull-Back
10–12 reps
Seated Row Motion
10–12 reps
External Rotation
10–12 reps
Diagonal Reach
8–10 each side
Seated Punches
10–12 each side
Shoulder Blade Press
10–12 reps
Neck Release Stretch
5–8 sec 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.
Use resistance you can comfortably control, or practise without added weight. Do not add weights to a knee or ankle unless a qualified professional has advised you.
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