NowPrice:CA$6.69

Original Price: CA$16.71

Loading

60% off

Sale ends in 3 days

Chair Workout Recovery Plan PDF | 4-Week Post-Injury Mobility Program | Seated Exercise Guide | Rehabilitation Fitness Plan

You can only make an offer when buying a single item.

Highlights

  • Designed by GainShift
  • Digital download
  • Digital file type(s): 1 PDF

Injury doesn't mean stop.
It means adapt.

Whether you're recovering from surgery, managing joint pain,
or rebuilding after a setback — your body still needs movement.
The right kind. At the right intensity. In the right order.

The GainShift Chair Recovery System is a 4-week structured
mobility and strength program you can do entirely from a chair.
No floor work required. No standing balance needed.
Just progressive, purposeful movement — from day one.

──────────────────────────────
WHAT'S INSIDE (18 pages)
──────────────────────────────

→ 4-Week Progressive Recovery Program
5 sessions per week · 20–35 min each
Starts gentle. Gets progressively stronger.
Safe for post-surgery, joint pain, and limited mobility.

→ 3 Recovery Phases
Phase 1 (Week 1): Activation — gentle range of motion
Phase 2 (Week 2–3): Strengthening — controlled resistance
Phase 3 (Week 4): Integration — return to full movement patterns

→ Seated Exercise Library (20 movements)
Upper body · Lower body · Core · Breathing & Circulation
Every exercise shown with: position, reps, what to feel, what to avoid

→ Pain & Discomfort Guide
The difference between recovery discomfort and warning pain
When to reduce, when to rest, when to progress
Clear and simple — no medical jargon

→ Breathing & Circulation Protocols
Diaphragmatic breathing sequence (5 min)
Lymphatic drainage movements (seated)
Circulation activation for swollen limbs

→ Weekly Progress Tracker
Range of motion notes · Discomfort scale · Session completion
Track your recovery — not just your reps

→ "Return to Training" Roadmap
What to do after Week 4
How to transition back to standing and gym-based training
Signs you're ready — and signs to wait

──────────────────────────────
WHO THIS IS FOR
──────────────────────────────

✓ You are recovering from surgery (knee, hip, back, shoulder)
✓ You have a temporary or chronic injury limiting full movement
✓ Your doctor or physio has cleared you for light exercise
✓ You want structured movement — not random stretches from YouTube
✓ You need a plan that respects your limits while pushing them forward

──────────────────────────────
IMPORTANT
──────────────────────────────

This program is designed for people who have received medical clearance
for light to moderate exercise. It is not a replacement for physiotherapy
or medical treatment. If you are unsure whether this is appropriate for
your condition, consult your doctor or physiotherapist first.

──────────────────────────────
WHAT MAKES THIS DIFFERENT
──────────────────────────────

Most "chair workout" programs are designed for general seniors fitness.
This is specifically structured for post-injury recovery:

Week 1 is not "easy." It is deliberate.
Each movement is chosen to restore range of motion, reduce
stiffness, and rebuild neuromuscular connection — not just burn calories.

The progressions are slow by design.
Recovery is not linear. This plan accounts for that.

──────────────────────────────
WHAT YOU GET
──────────────────────────────

✓ 1x PDF (18 pages, A4 + US Letter included)
✓ Print at home or use digitally on any device
✓ Instant download — available immediately after purchase
✓ Lifetime access via your Etsy account

──────────────────────────────
QUESTIONS?
──────────────────────────────

Message us directly. We reply within 24 hours.

──────────────────────────────

GainShift · Systems for people who keep starting over.

Instant Download

Your files will be available to download once payment is confirmed.  Here's how.

Instant download items don’t accept returns, exchanges or cancellations. Please contact the seller about any problems with your order.

Etsy Purchase Protection
Shop confidently on Etsy knowing if something goes wrong with an order, we've got your back for all eligible purchases — see programme terms

You may also like

Disclaimer: As with all children's products, adult supervision is required. Products that contain small parts may pose a choking hazard and should not be used by children under 3. Sellers are responsible for following applicable laws and regulations, including posting items with accurate labelling and warnings. Etsy assumes no responsibility for the accuracy, labelling, or content of sellers' listings and products. Always read labels, warnings, directions and other information provided with the product before using it. If you have any questions, message the seller. See Etsy's Terms of Use for more information.