10-Minute Chair Exercises for Seniors: Simple Illustrated Workout Guide for Core Strength, Balance, and Flexibility to Prevent Injuries and Lose Weight in Under 30 Days - Video Included!

Feel fitter and more confident in 10 minutes a day - using only a chairCreated by the PrimeLife Wellness team and complemented by physiotherapist Mathieu Sonier, our book is the perfect solution for those seeking to enhance strength, flexibility, and overall well-being without leaving your chair or going to a gym. Inside you’ll find 68 Chair Exercises 2x 28-Day Workout Plans Access to Full Video Demos 130+ Step-by-Step Illustrations Written by PTs and Licensed Physio The exercises in this book will help you:✅ Become Stronger and More Independent: Carefully selected resistance training exercises to boost your muscle power and endurance.✅ Slow Aging With Improved Mobility: Chapter on stretching and mobility to achieve greater range of motion and ease of movement.✅ Reduce Your Risk of Falls: Enhance stability with a focus on core and the proprioceptive system, reducing the risk of falls.✅ Reduce Joint Pain: Reduce discomfort in your joints, and even prevent pain, through our specific resistance exercises.In just a couple of weeks you could start seeing the benefits of implementing 10 minutes of chair exercises into your daily routine. All you need is a chair, consistency and trust in the experts at PrimeLife Wellness. CONTENTS Video Demonstrations How to Access: Also on Our Website: Foreword by Mathieu Sonier Introduction What Are Chair Exercises? Why Do Chair Exercises? Health and Injury Prevention Benefits of Regular Exercise For Seniors Who is PrimeLife Wellness? Essential Preparations Essential Equipment Creating a Conducive Environment Understanding Your Body How to Set Appropriate Training Goals How to Perform a Rep and Breathe During Exercise Why a Warm-Up and Cool Down is Non Negotiable Warm-Up and Mobility Seated Breathing Seated Lateral Bends Seated Forward Bends Seated Upper Body Rotation Thoracic Extension Cobra Shoulder Circles Seated Knee to Chest Seated Ankle Circles Trunk Flexion and Extension First Toe Curl With Towel Tummy Twists Seated Side Bends Half-Roll Backs Cardio and Muscular Endurance Seated Marches Chair Running Seated Jumping Jacks Sit and Stands (Chair Squats) Modified Burpee Mountain Climbers Core Pelvic Tilts Seated Sit-Up Captain’s Chair Seated Forward Roll-Ups Seated Leg Taps Plank Side Plank Standing Bird Dogs Lower Body Toe Taps Heel Slides Knee Extensions Seated Lifts Hip Thrusts Seated Calf Raises Mini Squats Chair Squats Single Leg Sit-Backs Hip Extension Lateral Leg Extension Leg Curl and Toe Raise Heel and Toe Raises Glute Bridge Hip Adduction Upper Body Seated Deadbug Seated Shoulder Shrugs Goal Post Squeeze Bent Over Reverse Fly Bicep Curls Rowing Band Pull-Apart Tricep Dips on Edge of Chair Seated Tricep Extensions with Dumbbell Seated Shoulder Press Seated Front Raises Modified Push-Up Dumbbell Row Stretching and Flexibility Neck Stretches Hands Over Head Stretch Tricep Stretch Seated Hamstring Stretch Seated Glute Stretch Inner Thigh Stretch Hip Stretch Calf Stretch 3D Hip Flexor Stretch Alternating Side Reaches Stretch Cat/Cow Stretch Downward Dog Stretch Armpit Opener Stretch Roll Down Stretch Your 28-Day 10-Minute Workout Plan How the Plan is Structured How to Track Progress Modifying the Plan Continuing Beyond the Plan Beginner Plan Advanced Plan Conclusion Your Video Demonstration Passcode How to Access: Also on Our Website: References