THE BETTERBUNDLE 01 · ROUTINE 16 · Everyday routines
Senior Chair Workout
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 March
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Seated March
20 total
Heel Raise
15 reps
Toe Raise
15 reps
Knee Extension
10 each leg
Shoulder Roll
8 each way
Arm Raise
10 reps
Chest Opener
10 reps
Seated Row Motion
10 reps
Side Reach
8 each side
Gentle Twist
8 each side
Heel Slide
10 each leg
Ankle Circles
10 each direction
Sit Tall Core Brace
Hold 20 sec
Biceps Curl
10–12 reps
Knee Lift
10 each side
Deep Breathing
5 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.
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