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!

CONTENTS

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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

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References