Standing · Strength · one minute

Heel raises

Also called calf raises or standing calf raises.

How to do a heel raises

1. Stand behind a sturdy chair and hold its back.
2. Stand tall with your feet hip width apart.
3. Rise slowly onto your toes.
4. Lower your heels slowly back to the floor.
5. Keep holding the chair the whole time.

In Vaskuna the voice says: “Stand behind the chair and hold its back. Rise onto your toes slowly, lower slowly.”

Go gently

Hold the chair throughout.

Breathe out as you rise and in as you lower.

Make it easier

Lift your heels only a little way off the floor and rest between each one.

Make it a little harder

Pause for a slow count of two at the top before you lower.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts one minute. It is part of four routines: Chair strength, Legs and balance, Walk and strengthen, Wall strength.

Questions

Should I hold on during heel raises?

Yes. In Vaskuna you hold the back of a chair throughout. It lets you focus on rising and lowering slowly.

How high should I go onto my toes?

As high as feels steady and comfortable. Even a small lift is fine. Lower slowly rather than dropping back down.

More strength movements

• Sit to stand
• Wall push
• Standing knee lifts
• Seated leg extensions
• Wall sit
• Counter push-up
• Side leg lift
• Standing heel curl
• Gentle hip hinge

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.