THE BETTERBUNDLE 01 · ROUTINE 20 · Warm-up & recovery
Chair Warm-Up & Cool-Down
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Deep Breathing
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Deep Breathing
5 breaths
Neck Turns
8 each side
Shoulder Rolls
10 each way
Arm Circles
10 each way
Seated March
30 sec
Heel Raises
15 reps
Toe Raises
15 reps
Torso Rotation
10 each side
Chest Stretch
Hold 20 sec
Side Stretch
Hold 20 sec each side
Hamstring Stretch
Hold 20 sec each side
Figure-4 Stretch
Hold 20 sec each side
Calf Stretch
Hold 20 sec each side
Wrist Stretch
Hold 20 sec each side
Gentle Twist
Hold 20 sec each side
Breathing Reset
5 slow breaths
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