THE BETTERBUNDLE 01 · ROUTINE 10 · Stretching
Chair Stretching 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 Stretch
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Neck Stretch
Hold 15–30 sec each side
Shoulder Stretch
Hold 15–30 sec each side
Triceps Stretch
Hold 15–30 sec each side
Chest Stretch
Hold 15–30 sec
Side Stretch
Hold 15–30 sec each side
Seated Hamstring Stretch
Hold 15–30 sec each side
Calf Stretch
Hold 15–30 sec each side
Figure-4 Hip Stretch
Hold 15–30 sec each side
Ankle Stretch
Hold 15–30 sec each side
Gentle Spinal Twist
Hold 15–30 sec each side
Wrist Stretch
Hold 15–30 sec each side
Upper Back Stretch
Hold 15–30 sec
Inner Thigh Stretch
Hold 15–30 sec
Overhead Side Stretch
Hold 15–30 sec each side
Seated Forward Fold
Hold 15–30 sec
Deep Breathing Stretch
Hold 15–30 sec
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