7 minutes · Seated · Gentle

Chair mobility

Open out the stiff places. The weekly plan can include it from the first week.

Have within reach

• A sturdy chair

The running order

Each movement starts with a few seconds to get into position, and a new round starts with a breather. The seven minutes include both. The times are for the first weeks of the plan; later weeks hold some movements a little longer.

Two rounds of

1. 

   45 seconds

   Seated side bend

   Sit tall. Reach one arm over your head and lean gently to the other side. Come back, then swap.

2. 

   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.

3. 

   40 seconds

   Slow neck turns

   Turn your head to look over one shoulder, hold, then the other. Never force it.

To finish

1. 

   a minute and a half

   Slow breathing

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

To keep a copy

Print this page from your browser: the pictures, menus and buttons are left off, so the running order fits on a sheet.

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.

All nineteen routines