Vaskuna / Movements / Chair exercises
Seated exercises
Chair exercises
Every movement here is done sitting on a sturdy chair without arms, with your feet flat on the floor. Sit near the front of the seat and keep your back tall.
Seated · 45 seconds
Ankle pumps
Sit tall, feet forward. Point your toes away, then pull them back towards you.
Seated · one minute
Seated march
Lift one knee, then the other, as if walking on the spot.
Seated · 45 seconds
Shoulder rolls
Roll both shoulders up, back and down. Five one way, then five the other.
Seated · 40 seconds
Slow neck turns
Turn your head to look over one shoulder, hold, then the other. Never force it.
Seated · 40 seconds
Gentle seated twist
Sit tall, turn your shoulders to one side, hold, then the other.
Seated · a minute and a half
Slow breathing
In through the nose for four, out through the mouth for six. Never hold your breath.
Seated · 45 seconds
Seated side bend
Sit tall. Reach one arm over your head and lean gently to the other side. Come back, then swap.
Seated · 50 seconds
Seated leg extensions
Straighten one knee until the leg is level, hold a moment, lower it slowly. Then the other.
Seated · 40 seconds
Chest opener
Sit tall, away from the chair back. Breathe in as you draw your elbows back to open the chest, then out as you relax.
Seated · 35 seconds
Wrist and hand circles
Hold your arms out. Circle the wrists one way, then the other. Open and close the hands.
Seated · 40 seconds
Heel and toe taps
Keep your heels down and lift your toes. Then toes down, heels up. Alternate steadily.
Routines that use them
- Steady walk and stretch, 14 minutes, walking
- Chair strength, 10 minutes, seated and standing
- Morning mobility, 9 minutes, seated
- Breathe and unwind, 7 minutes, seated
- Gentle start, 7 minutes, seated
- Chair mobility, 7 minutes, seated
- Chair strength plus, 11 minutes, seated and standing
- Reach and stretch, 10 minutes, seated and standing
- Desk break, 5 minutes, seated and standing
- Full body steady, 16 minutes, seated and standing
Other ways in
Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.
Vaskuna builds you a week of short sessions and talks you through each one.
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