Vaskuna / Movements / Mobility exercises
Mobility
Mobility exercises
Slow movements that take a joint through a range that feels comfortable. Move only as far as feels easy, and never push into pain.
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.
Standing · 45 seconds
Calf stretch
Hands on the wall, one foot back, heel down, back leg straight. Hold, then swap.
Seated · 40 seconds
Gentle seated twist
Sit tall, turn your shoulders to one side, hold, then the other.
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 · 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.
Standing · 40 seconds
Overhead reach
Stand tall with your feet apart. Reach both arms up as high as feels easy, then lower them slowly.
Routines that use them
- Steady walk and stretch, 14 minutes, walking
- Morning mobility, 9 minutes, seated
- Breathe and unwind, 7 minutes, seated
- Longer walk, 13 minutes, walking
- Gentle start, 7 minutes, seated
- Chair mobility, 7 minutes, seated
- Reach and stretch, 10 minutes, seated and standing
- Desk break, 5 minutes, seated and standing
- Longer steady walk, 16 minutes, walking
- Stairs and stride, 14 minutes, walking
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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