Seated · Mobility · one minute

Seated march

Also called chair march, seated marching or seated knee lifts.

How to do a seated march

1. Sit tall in a sturdy chair with your back against it and your feet flat.
2. Hold the sides of the seat if you would like extra support.
3. Lift one knee a little, then lower the foot gently to the floor.
4. Lift the other knee, as if walking on the spot, and keep a steady rhythm.

In Vaskuna the voice says: “Lift one knee, then the other, as if walking on the spot.”

Go gently

Sit tall and hold the sides of the seat if you need to.

Breathe easily and keep a pace where you could still chat.

Make it easier

Lift your feet only an inch or two off the floor and march more slowly.

Make it a little harder

Lift your knees a little higher and swing your arms gently, keeping your back against the chair.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts one minute. It is part of three routines: Chair strength, Chair strength plus, Full body steady.

Questions

How high should I lift my knees in a seated march?

Only as high as feels comfortable. A small lift is enough to start with. Keep your back against the chair and let each foot come down gently.

Can I do a seated march to music?

Yes. Pick something with a steady, unhurried beat and march in time with it. If the music feels too fast, march on every other beat instead.

More mobility movements

• Ankle pumps
• Shoulder rolls
• Slow neck turns
• Calf stretch
• Gentle seated twist
• Seated side bend
• Chest opener
• Wrist and hand circles
• Heel and toe taps
• Overhead reach

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.