The point is to start with one stable thing you already have. The chair must not slide: back against a wall, or feet on a rug.
Warm-up
- Sit and stand 6 times, hands on the hips.
- Shoulder circles, 8 each way, seated.
- Ankle rocks, 8 each side.
One move
A slow stand from the chair. 3 sets of 6. Sit fully, feet on the floor, stand up over two seconds without pushing with the hands. If the hands have to push, drop the set to four clean reps.
This plan has no chair dip. The shoulder is easy to overload when the hips drift forward.