The 10-Minute Chair Still Warrior Routine

A calm, strength-building practice you can do almost anywhere.

This routine is designed for active agers and seniors who want to build strength, stability, and confidence without getting on the floor or stressing the joints.

All you need is a sturdy chair.

How to Use This Routine

• Sit tall, feet flat on the floor

• Move slowly and deliberately

• Breathe through the nose when possible

• Stop before pain — effort is okay, strain is not

This is training, not punishment.

Minute 0–2: The Seated Reset (Calm First)

Purpose: Settle the nervous system and prepare the body.

1. Sit toward the front of the chair

2. Feet hip-width apart, hands resting on thighs

3. Inhale slowly through the nose for 4 seconds

4. Exhale gently through the nose or mouth for 6 seconds

After 3–4 breaths:

• Gently roll the shoulders back and down

• Lightly turn the head side to side

Think: calm, tall, unhurried.

Minute 2–4: Seated Joint Wake-Up

Purpose: Lubricate joints and reduce stiffness.

• Ankles: Lift one foot slightly, make slow circles (10 each direction), switch

• Knees: Extend one leg, gently bend and straighten (5–8 reps), switch

• Hips: Small marching motion, slow and controlled

• Shoulders: Small arm circles, forward and backward

Nothing forced.
Movement should feel easy and reassuring.

Minute 4–6: Seated Strength Holds (Isometrics)

Purpose: Build strength without joint strain.

1. Seated Leg Press (Isometric)

• Press feet gently into the floor

• Engage thighs and glutes

• Hold 10–15 seconds

• Relax

• Repeat once more

2. Chair Push Hold

• Hands on chair arms or seat beside hips

• Gently press down as if lifting yourself slightly

• Hold 10–15 seconds

• Relax

• Repeat once

Feel strength without movement.

Minute 6–8: Controlled Strength Movements

Purpose: Build usable, functional strength.

1. Seated Sit-Back Hinge

• Sit tall

• Slowly hinge back slightly (keeping spine long)

• Return upright

• 5 slow reps

2. Seated Arm Press

• Hands together in front of chest

• Press palms together gently

• Hold 5 seconds

• Release

• 5 rounds

No rushing.
Control builds confidence.

Minute 8–9: Posture & Balance Activation

Purpose: Train upright strength and awareness.

• Sit tall, imagine a string lifting the crown of the head

• Gently draw shoulder blades back and down

• Lightly engage the core

• Hold this tall posture for 30–45 seconds

Breathe slowly.

This is stillness with strength.

Minute 9–10: Still Warrior Finish

Purpose: Integrate body and mind.

• Hands rest on thighs

• Eyes soft or closed

• Take 3 slow breaths

On each exhale, silently think:

Steady.

On the final breath:

Capable.

How Often to Do This

• Daily if desired

• Excellent on rest days

• Perfect for mornings, travel, or low-energy days

This routine counts.
It builds real strength.

Final Thought

Stillness is not weakness.
Controlled movement is not “less than.”

This chair routine trains the body to feel:

• safer

• steadier

• more capable

That is the way of the Still Warrior.

The Still Warrior Books