10 minutes · Seated and Standing · Moderate

Reach and stretch

Undo a day of sitting. The weekly plan brings it in from week three.

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 a new round starts with a breather. The ten minutes include both. The times are for the first weeks of the plan; later weeks hold some movements a little longer.

To warm up

1. 

   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.

Four rounds of

1. 

   40 seconds

   Overhead reach

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

2. 

   45 seconds, changing sides halfway

   Calf stretch

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

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