Chair Yoga Moves by Linette Cunley

This week you tried:
✅ Seated March — hip flexors and coordination
✅ Shoulder Rolls and Neck Rolls — spinal mobility
✅ Seated Twist — spinal rotation and balance
✅ Ankle Rotations — your balance foundation
✅ Seated Leg Extensions — sit-to-stand strength

That is the first week of Linette's Move Better Feel Better Chair Exercises for Seniors Over 60.

A full 28-day program built around exactly these movements — safe, progressive, and designed for real seniors at home.

No equipment. No floor work. No gym.

Just a chair and 15 minutes a day.

Comment EXERCISES below and I'll put the Amazon link in the first comment. 💛

From Linette's Chair Exercises for Seniors — Seated Leg Extensions.

The quadriceps (front of thigh) are the primary muscles responsible for helping you stand up from a chair. When they weaken, that pause before standing gets longer.

How to do it:
• Sit tall with feet flat on the floor, hip-distance apart
• Slowly extend your right leg until it is straight in front of you
• Hold for 2 seconds at the top
• Lower slowly with control — do not let the foot drop
• 10 repetitions on each side

Want to make it harder? Point your toes toward your nose at the top of the movement — this adds a calf stretch.

This is a foundational strength exercise in Linette's 28-day program. 10 reps, 3 times a week. That's it.

💬 Comment STRONG — which leg felt weaker?

You didn't always pause before standing up.

There was a time when rising from a chair was automatic. Thoughtless. Easy.

Now there's a breath first. A hand on the armrest. A moment of checking.

That pause is not just getting older. It means the automatic balance response — the one that used to handle rising without you thinking about it — has weakened.

And what was once unconscious now requires preparation.

The good news is this: it responds to training. At any age. At any level.

💬 How long has that pause been part of your routine?

She was 71. Her doctor had mentioned 'being careful on uneven ground.'

She went home and looked up what actually causes ankle instability in older adults.

She found Linette's book. Started the ankle rotations every morning before she got out of bed.

Four weeks later she walked across a cobblestone plaza in Chicago — where she'd been afraid to walk the year before.

She didn't need to 'be careful.' She needed to train the specific muscles and sensors that make careful unnecessary.

That's what this program teaches. 💛

💬 When did uneven ground start to feel like something to calculate?

From Linette's Chair Yoga book — Seated Ankle and Wrist Rotations.

Your ankles are your balance foundation. They are the first point of contact with the ground — and the first place the balance system needs information from.

Weak or stiff ankles mean your body is working without its most important sensor.

How to do it:
• Sit upright, feet hip-distance apart
• Breathe steadily, lift your right foot slightly off the floor
• Make slow circles with your ankle — 5 times clockwise, 5 times counterclockwise
• Repeat with your left ankle
• Then lift both hands and circle your wrists 5 times in each direction

This takes less than 2 minutes and directly trains the stability sensors in your ankles.

Do this every morning before you stand up.

💬 Comment DONE — did your ankles feel stiff or mobile?

When balance is strong, you look forward.

You take in the room. Your feet know where they are without your eyes checking on them.

When balance needs support — your gaze goes to the floor. Automatically. Without you deciding to.

Your brain is gathering extra visual information because the internal system isn't providing the same confidence it used to.

Most people assume this is caution. It is. But it is also your vestibular system telling you it needs training.

The good news? This responds very well to the right kind of practice. 💛

💬 Do you notice where your eyes go when you walk?

The twist you tried today is the beginning.

Linette's Chair Yoga for Seniors Over 60 is a 28-day challenge that builds from exactly this point — gently, progressively, safely.

Week 1: Foundational poses and warm-up sequences
Week 2: Sun and Moon Salutations — building breath and flow
Week 3: Strength sequences for lower body, upper body, and core
Week 4: Full body integration and cool-down practices

Each day is 15 minutes. Each pose has clear instructions and illustrations.

Modifications included for every level.

Comment YOGA and I'll place the Amazon link in the first comment. 💛