20 Chair Exercises on the Wall and in Your Hand
A two-page wall chart of all 20 moves to tape by your chair, and 40 large-print cards to cut out: one card per move with a big photo, the steps and how many, and one with its easier and harder versions. Pick five cards a day and tick them off on the routine tracker. Delivered instantly as a print-ready PDF with a free bonus online edition.
You are purchasing The Chair Exercise Wall Chart and Card Deck — a downloadable digital publication (26-page printable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 26-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, printable tools rather than theoretical filler.
The wall chart
All 20 moves on two pages that tape side by side, each with a photo, its name and how many.
40 cards to cut out
Two cards per move, two cards a page with cut lines: the move with a big photo, the steps and how many, then its easier and harder versions and good form.
Five cards a day
A four-week routine tracker: write the cards you picked and tick the day, with the days counted, and the cards each level uses.
Three Steps, a Few Minutes a Day
Print and tape
Print the wall chart and tape it near your chair.
Cut the cards
Print the card pages and cut along the dashed lines.
Pick five a day
Two seated, two at the chair and one at the counter, then tick the day.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 26 A4 pages, ready to print or read on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Older adults who like printed charts and cards.
- Families and carers setting up a daily routine.
- Anyone using The 28-Day Chair Plan who wants the moves on the wall.
- It is not medical advice or physical therapy.
- It has the moves, not the 28-day plan, self-checks and home safety pages of the main plan.
- Ask your doctor first if you have heart, joint or recent surgery concerns.
Clinical Evidence & Scientific Grounding
The moves are the 20 chair and counter moves of The 28-Day Chair Strength and Balance Plan, which draw on the Otago Exercise Programme and the WHO 2020 guidelines on balance and strength for older adults.
This deck is an educational tool. It is not medical advice. Stop if you feel dizzy, short of breath or have pain.
Frequently Asked Questions
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