Chair Tai Chi

⭐ TWELVE SEATED MOVES, THREE ROUTINES, AND A MONTH ALREADY PLANNED FOR YOU

Most seated exercise printables hand you pictures and leave you to work out

the rest. This one tells you what to do: which moves, in what order, for how

long, and on which day. Your first month is laid out. Rest days included.

Everything happens in a chair. No floor work, no mat, no equipment,

nothing to hold.

📄 WHAT YOU GET - 5 PAGES, BOTH PAPER SIZES

1. EXERCISE CHART

  All twelve moves on one page with clear illustrations and movement arrows.

  Print it once and keep it where you sit.

2. HOW TO DO THEM

  Full instructions for every move in large, easy to read type.

  No jargon, no assumptions.

3. YOUR ROUTINES

  Start Here (5 minutes) for your first two weeks.

  Daily Flow (10 minutes) once it feels easy.

  Desk Reset (4 minutes) for a break from sitting at work.

  Plus how often to practice and how to set up your chair.

4. YOUR FIRST THIRTY DAYS

  Every day named: which routine to do, and where the rest days fall.

  Twenty two practice days, eight rest days. Tick a circle as you finish.

  Follow it or make your own - the circles work either way.

5. THIRTY DAY TRACKER

  The same month, blank. Print it again for month two, three and after.

  Two boxes a day: one for practice, one for rest.

  Space to write how you feel after thirty days.

🎯 WHO THIS IS FOR

Seniors who want to move more without getting down on the floor

Anyone unsteady on their feet, short on space, or building back slowly

People who prefer following a page to following a video

Caregivers and anyone supporting an older parent

Care homes, senior centers, activity coordinators and waiting rooms

Anyone who sits at a desk all day and needs a reason to stop

✏️ THE TWELVE MOVES

Centering, Elbow Circles, Neck Turns, Cloud Hands, Hold the Ball,

Open the Curtain, Waist Turns, Side Reach, Ankle Circles,

Heel and Toe Lifts, Knee Lifts, Closing Breath.

Every move is done sitting down. All you need is a dining chair.

🖨️ PRINTING

A4 and US Letter, both included. Print at actual size, portrait.

Plain paper is fine. Thicker paper hangs flatter for the wall chart.

Print as many copies as you like for your own household.

📜 IMPORTANT

This is a general wellness product, not medical advice.

Sit securely with feet flat, move slowly, and stop if you feel pain,

dizziness or shortness of breath. If you have a health condition,

please speak to your doctor before starting.

📦 INSTANT DOWNLOAD

No physical item will be shipped. Your files are ready as soon as you buy.

1 ZIP containing 4 PDF files: the five page guide in A4 and in US Letter,

plus a READ ME FIRST in both sizes.

Nothing to edit, nothing to set up - open and print.

🔗 EXPLORE MORE

This is part of the OKILand Press Health & Wellness shelf - seated and

standing routines for people who want to move more, gently.

Visit okilandpress.com to see the full library.

Questions? Write to hello@okilandpress.com - I reply within 24 hours.