Standing · Balance · 50 seconds

Clock reach

Also called clock reaches, arm clock or standing clock reach.

How to do a clock reach

1. Stand beside a sturdy chair and hold it with one hand.
2. Reach your free arm forward, as if pointing to twelve on a clock face.
3. Move the arm out to the side, then back behind you, only as far as is comfortable.
4. Bring the arm back to the front, then stand on the chair's other side and use the other arm.
5. Keep one hand on the chair at all times, and move your arm, not your feet.

In Vaskuna the voice says: “Hold the chair with one hand. Reach the other arm forward, then out to the side, then back.”

Go gently

Keep one hand on the chair at all times. Move your arm, not your feet.

Breathe steadily as you reach.

Make it easier

Reach only forward and out to the side, leaving out the reach behind you.

Make it a little harder

Pause for a slow count of three at each point of the clock.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 50 seconds, changing sides halfway. It is part of one routine: Balance builder.

Questions

What do twelve, three and six mean in a clock reach?

Imagine you are standing in the middle of a clock face. Twelve is straight ahead, three is out to your side and six is behind you. You point your free arm towards each one in turn.

Should I turn my body to reach behind me?

Only as far as is comfortable, and keep your feet where they are. Move your arm, not your feet, and keep one hand on the chair.

More balance movements

• Side steps
• Heel to toe stand
• Single leg stand
• Weight shifts

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.