9 minutes · Seated · Gentle

Morning mobility

Loosen up without standing. 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 nine 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

   Ankle pumps

   Sit tall, feet forward. Point your toes away, then pull them back towards you.

2. 

   45 seconds

   Shoulder rolls

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

3. 

   40 seconds

   Slow neck turns

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

4. 

   40 seconds

   Gentle seated twist

   Sit tall, turn your shoulders to one side, hold, then the other.

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