Bed Exercises 28-Day Plan
Bed Exercises 28-Day Plan
Gentle moves you can do lying or sitting in bed, or on the sofa, before the day begins. Over 28 days, easy stretches for the neck, back, hips and legs loosen stiff joints and make getting up feel easier, in about 10–15 minutes a day.
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Due to high demand, limited prints available.
Returns & Refunds
Digital PDF: final sale once delivered. If your file is faulty or won't download, email support@ritmovio.com and we'll send a working copy or refund it.
Printed Poster: arrived damaged, misprinted or wrong? Send us a photo within 30 days of delivery for a free replacement or a full refund. Changed your mind? Return it unused within 30 days of delivery for a refund of the poster price. Full details in our Refund Policy.
How The Plan Works
Your plan covers 28 days, with one short routine for each day. Week 1 is a gentle start that teaches the basic moves, week 2 builds steadiness, week 3 adds strength and week 4 brings it all together into one smooth flow. Each routine takes about 10–15 minutes; tick the day off when you're done.
Shipping & Delivery
Digital PDF: delivered by email right after checkout, ready to print at home in US Letter or A4 size.
Printed Poster: an 18×24 in print with free US shipping; it usually arrives within 5 business days, with tracking sent by email.
Is It Safe?
The plans use gentle, low-impact moves with seated options throughout. They are general movement guidance, not medical advice: check with your doctor before starting a new exercise routine, use a sturdy chair without wheels, move within a comfortable range and stop if anything hurts.
What's Inside
- 28 daily routines, one for each day
- Clear step-by-step move illustrations
- Easier options for every move
- A tick-box for every day to track your progress
- A breathing cool-down at the end of each session
Frequently Asked Questions
Do I need equipment? Just a sturdy chair, comfortable clothes and a little space.
How long is each routine? About 10–15 minutes a day.
Can I print the PDF more than once? Yes, as often as you like for your own use.
Loved By Thousands
Goes well with
Chair Yoga
$9.996 Reasons To Start Moving Today
Every move in our plans is there for a reason, backed by published research on gentle exercise, not hype. No gym and almost no equipment, no complicated routines: just simple daily movement you can actually stick with, at a pace that suits you.
Flexibility
Looser Joints
Balance
Steadier Steps
Weight Loss
Burns Calories
Strength
Stronger Legs & Core
Circulation
More Energy
Stress Relief
Calmer Mind
What Makes Our Plans Different?
Most workout plans look the same, but there are critical differences that decide whether you actually keep going. Here's why ours stand out:
Every Day Planned Out
No guessing and no scrolling for videos. Each of the 28 days has its own short routine, laid out step by step, so you always know exactly what to do next and can simply follow along at your own pace.
Gentle, Low-Impact Moves
Every move is easy on the joints, with easier options throughout. Start gently and progress whenever you feel ready, never before.
Print It Or Hang It
Choose the instant PDF and print it at home, or get the poster delivered and hang it where you'll see it every day. Ticking off each finished day is a small win that keeps you coming back, and it is surprisingly motivating to watch the whole month fill up.
Customer First Approach
Your satisfaction is our priority. Our support team is here to help you every step of the way.
200,000+ Happy Customers
What Real Customers Are Saying
I'm 72 and hadn't exercised in years because my knees just wouldn't let me. The Chair Tai Chi plan was the first thing that felt doable. I do it every morning while my coffee cools, and after four weeks I'm getting up from the sofa without pushing off with my hands. My daughter noticed before I did. I've printed the plan again and started over from day one, a little stronger this time, and I'm already looking at Chair Yoga for next month.
Margaret H.
Simple, clear and no fuss. The Wall Pilates poster hangs in my hallway and I tick off each day with a pen. Fifteen minutes is short enough that I never skip it, and my back feels better than it has in a long time.
Dennis R.
My doctor told me to walk more but I always got bored. Lymphatic Walking gave every walk a purpose, with little arm and breathing moves along the way. My legs feel lighter by the evening and I've lost a few pounds without really trying. I love that the whole plan fits on one page I can take with me.
Patricia L.
Why Moving Every Day Isn't Optional Anymore
28%
of adults 65 and older reported a fall in the past year (CDC, 2020)
35%
of adults 75 and older get no physical activity outside of work (CDC, 2014)
82%
of customers say they feel more flexible within 30 days
19%
lower rate of falls with tai chi in a review of randomised trials (Cochrane, 2019)
Why Choose Ritmovio?
Ritmovio
OTHERS
Days Planned For You
28
0
Chair-Friendly Moves
Yes
No
Low-Impact For Joints
Yes
No
Printable & Poster Options
Yes
No
No Subscription Needed
Yes
No
30-Day Poster Returns
Return an unused poster within 30 days of delivery. Digital PDFs are final sale once delivered.
Got Questions?
We Have Answers.
No. The plans are written for complete beginners. All you need is a sturdy chair without wheels, comfortable clothes and a little space to move. The wall and mat plans use a clear wall or a soft surface, and nothing else. The Seated Resistance Bands plan also uses one light resistance band.
About 10–15 minutes a day. Each day is a short routine you can fit in before breakfast, during a TV break or whenever suits you. If you miss a day, simply pick up where you left off.
They show the same 28-day plan. The Digital PDF arrives by email right after checkout, ready to print at home in US Letter or A4 size. The Printed Poster is an 18×24 in print shipped to your door, ready to hang where you'll see it every day.
Right after checkout you'll receive an email with your download link, and the link also appears on your order confirmation page. Save the PDF to your phone, tablet or computer, and print it as many times as you like for your own use.
Every move is gentle and low-impact, with seated options throughout, so many people with stiff or achy joints find them comfortable. Please check with your doctor before starting any new exercise routine, move only within a comfortable range and stop if anything hurts.
If standing for long is hard, start with a chair plan: Chair Tai Chi, Chair Yoga, Chair Pilates, Military Chair Workout or Seated Resistance Bands. For steadier steps, try Tai Chi, Tai Chi for Seniors, Qigong or Balance & Fall Prevention. If you love walking, pick Lymphatic Walking, Tai Chi Walking, Japanese Walking or Indoor Walking. For more strength, choose Military Calisthenics or Wall Pilates, and for gentle self-care, Somatic Exercises, Bed Exercises, Pelvic Floor Exercises or Face Yoga.
Posters ship free within the US and usually arrive within 5 business days of your order. You'll get a tracking link by email as soon as your order is on its way. The Digital PDF needs no shipping at all.
Printed posters can be returned unused within 30 days of delivery for a refund of the poster price, and if one arrives damaged or misprinted we replace it free. Digital PDFs are final sale once delivered, but if your file is faulty or won't download, email support@ritmovio.com and we'll put it right.
Customer Reviews
Based on 1,509 reviews
I'm 69 and had been putting off exercise for years. Chair Yoga was the first plan I actually stuck with: ten minutes after breakfast, tick the box, done. Four weeks in, I can turn my head to reverse the car without the stiff neck I'd got used to.
Thank you for keeping it so simple.
I bought Tai Chi for Seniors for my wife and ended up doing it with her. The moves are slow and clear, and the chair support on the harder days helped her confidence a lot. We're on our second month now.
Somatic Exercises before bed has become my favourite part of the evening. The poster is lovely and the PDF printed perfectly on A4.
Tai Chi Walking turned my daily walk into something I look forward to. Slow, steady, and I feel calmer afterwards.
Good plan and easy to follow. I would have liked a few more standing options in week one, but by week three I didn't need the chair at all.