Seated Sciatica Exercises for Senior Women Printable | 16 Gentle Chair Sciatica Relief Exercises PDF | Large Print Senior Women Chair Workout | Instant Download

16 gentle seated exercises.
Designed specifically for active senior women.
Just a chair needed. Extra large text.
Safety note included throughout.

WHAT'S INCLUDED
- Figure four stretch — cross ankle over knee
- Knee to chest — draw knee toward chest
- Spinal twist — rotate torso to one side
- Hip circles — draw circles with hips
- Hamstring stretch — extend leg forward
- Piriformis stretch — press knee down gently
- Forward fold — hinge forward from hips
- Leg pendulum — swing leg side to side
- Cat cow — arch then round spine slowly
- Ankle circles — draw circles with ankle
- Knee extension — extend leg slowly
- Back stretch — round upper back forward
- Hip flexor release — tilt pelvis gently
- Side bend — reach arm overhead to side
- Deep breathing — breathe and relax fully
- Closing relaxation — sit still and breathe
- Safety note prominently displayed
- Older woman figure throughout
- Extra large text — easy to read
- Printable PDF — A4 + US Letter sizes
- 300 DPI high resolution
- Instant digital download

PERFECT FOR
- Senior women wanting gentle daily movement
- Anyone looking for gentle chair exercises
- Home practice and senior wellness spaces
- Thoughtful gift for any active senior woman

HOW TO USE
Download instantly after purchase. Print at home 
or at any local print shop. Frame it, hang it, 
or use digitally on phone or tablet.

⚠️ For informational purposes only. 
Always consult a healthcare professional 
before starting any new exercise routine.
Personal use only.