5 minutes · Seated and Standing · Gentle

Desk break

Five minutes away from the screen. It is in Moves in the app, for whenever you want it. The weekly plan does not use it.

Have within reach

• A sturdy chair
• A clear stretch of wall

The running order

Each movement starts with a few seconds to get into position, and the five minutes include them. Each movement is done once.

In order

1. 

   40 seconds

   Slow neck turns

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

2. 

   45 seconds

   Shoulder rolls

   Roll both shoulders up, back and down. Five one way, then five the other.

3. 

   40 seconds

   Overhead reach

   Stand tall with your feet apart. Reach both arms up as high as feels easy, then lower them slowly.

4. 

   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.

5. 

   45 seconds, changing sides halfway

   Calf stretch

   Hands on the wall, one foot back, heel down, back leg straight. Hold, then swap.

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