Vaskuna / Movements / No floor needed
No floor needed
No floor needed
None of these asks you to get down on the floor or up again. They are done sitting on a chair, standing with something to hold, or walking.
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 · 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.
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.
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.
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 · a minute and a half
Slow breathing
In through the nose for four, out through the mouth for six. Never hold your breath.
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 · 50 seconds
Seated leg extensions
Straighten one knee until the leg is level, hold a moment, lower it slowly. Then the other.
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
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 · 40 seconds
Overhead reach
Stand tall with your feet apart. Reach both arms up as high as feels easy, then lower them slowly.
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.
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 · one minute
Gentle stairs
On stairs with a handrail, walk up a few steps, then come down slowly.
Routines that use them
- Steady walk and stretch, 14 minutes, walking
- Chair strength, 10 minutes, seated and standing
- Morning mobility, 9 minutes, seated
- Steady feet, 7 minutes, standing
- Breathe and unwind, 7 minutes, seated
- Longer walk, 13 minutes, walking
- Gentle start, 7 minutes, seated
- Chair mobility, 7 minutes, seated
- Chair strength plus, 11 minutes, seated and standing
- Standing steady, 10 minutes, standing
- Legs and balance, 12 minutes, standing
- Reach and stretch, 10 minutes, seated and standing
- Desk break, 5 minutes, seated and standing
- Walk and strengthen, 13 minutes, walking
- Wall strength, 13 minutes, standing
- Full body steady, 16 minutes, seated and standing
- Balance builder, 11 minutes, 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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