Vaskuna / Movements

The whole library

Thirty gentle movements

Every movement in Vaskuna, with a picture and the same plain instructions the app reads out. Eleven are done sitting down, sixteen standing with a chair, a wall or a worktop within reach, and three are walking.

• Mobility
• Strength
• Balance
• Walking
• Breathing

• Seated exercises
• Standing with support
• Balance
• Mobility
• Strength
• No floor needed

Mobility

Loosening and stretching, mostly from a chair.

• 

  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.

Strength

Legs and arms, with a chair, a wall or a worktop to steady you.

• 

  Standing · one minute

  Sit to stand

  Sit near the front of the chair, feet flat. Lean forward and stand up, hands free if you can, then sit back down slowly.

• 

  Standing · one minute

  Heel raises

  Stand behind the chair and hold its back. Rise onto your toes slowly, lower slowly.

• 

  Standing · one minute

  Wall push

  Stand an arm's length from the wall, hands flat on it at shoulder height and width. Bend your elbows, then push back, body straight.

• 

  Standing · one minute

  Standing knee lifts

  Stand behind the chair and hold its back. Lift one knee towards your waist, lower, then the other.

• 

  Seated · 50 seconds

  Seated leg extensions

  Straighten one knee until the leg is level, hold a moment, lower it slowly. Then the other.

• 

  Standing · 40 seconds

  Wall sit

  Back flat on the wall, feet a step out in front. Slide down until your knees bend a little, hold a few breaths, then slide up.

• 

  Standing · 50 seconds

  Counter push-up

  Hands flat on a kitchen counter, shoulder width. Bend your elbows, then push back.

• 

  Standing · 50 seconds

  Side leg lift

  Stand behind the chair and hold its back. Lift one leg a little out to the side, toes forward, and lower it slowly.

• 

  Standing · 45 seconds

  Standing heel curl

  Stand behind the chair and hold its back. Bend one knee to bring the heel up behind you, then lower. Alternate.

• 

  Standing · 45 seconds

  Gentle hip hinge

  Feet apart, soft knees. Keep your back straight as you push your hips back and let your chest come forward. Stand tall again.

Balance

Practised beside something solid to hold.

• 

  Standing · one minute

  Side steps

  Step to the side and bring the other foot to meet it, then step back. Then the same the other way.

• 

  Standing · 45 seconds

  Heel to toe stand

  Place one foot directly in front of the other. Look ahead, hold steady, then swap.

• 

  Standing · 45 seconds

  Single leg stand

  Stand by the chair and lift one foot just off the floor, standing knee soft. Hold as long as feels steady, then lower and lift again until it is time to swap.

• 

  Standing · 45 seconds

  Weight shifts

  Stand with your feet apart and a chair beside you. Shift your weight slowly onto one foot, then the other. Stay tall.

• 

  Standing · 50 seconds

  Clock reach

  Hold the chair with one hand. Reach the other arm forward, then out to the side, then back.

Walking

At a pace where you could talk but not sing.

• 

  Walking · 10 minutes

  Steady walk

  Walk at a pace where you could talk but not sing. Indoors or out.

• 

  Walking · one minute

  One brisker minute

  Pick the pace up a little for one minute, then ease back.

• 

  Walking · one minute

  Gentle stairs

  On stairs with a handrail, walk up a few steps, then come down slowly.

Breathing

A slow count to finish a session.

• 

  Seated · a minute and a half

  Slow breathing

  In through the nose for four, out through the mouth for six. Never hold your breath.

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.