28-Day Daily Stretch
Looser hips, an easier back and shoulders that reach: 10 to 15 gentle minutes a day.
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Instant PDF download. US Letter and A4.
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About this plan
The Halemove 28-Day Daily Stretch is a complete, photo-guided program for older adults. 16 gentle stretches, seated and standing with a chair, make bending, reaching, turning and getting dressed feel easier. Every stretch is shown with a clear photo doing it, so you always know exactly what to do.
10–15 min a day. You'll need: a chair.
What's inside
- 15-page guide: 16 stretches, two to a page, each with a large photo, 3 simple steps, an easier option, a deeper option and a coach tip
- Your routine at a glance: all 16 stretches on one page
- 4-week plan: holds grow a little each week, all spelled out
- 28-day tracker: tick off every day you stretch
- Progress test: the chair sit-and-reach, on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS wall poster: all 16 stretches and the weekly plan on one page
The 16 moves
Wake-Up
- Neck Tilt
- Shoulder Rolls
- Seated Cat-Cow
- Seated Side Bend
Stretch
- Seated Twist
- Wrist and Finger Stretch
- Seated Hamstring Stretch
- Seated Figure-4 Stretch
- Ankle Circles
- Calf Stretch
- Standing Quad Stretch
- Hip Flexor Stretch
Unwind
- Seated Chest Opener
- Overhead Reach
- Upper Back Hug
- Belly Breathing
