Vaskuna / Movements / Standing with support
Standing with support
Standing with support
These are done standing, with the back of a chair, a wall or a kitchen counter within reach, so a hand can steady you at any moment. Use it whenever you like.
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.
Standing · 45 seconds
Calf stretch
Hands on the wall, one foot back, heel down, back leg straight. Hold, then swap.
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 · 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.
Routines that use them
- Chair strength, 10 minutes, seated and standing
- Steady feet, 7 minutes, standing
- Chair strength plus, 11 minutes, seated and standing
- Standing steady, 10 minutes, standing
- Legs and balance, 12 minutes, 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
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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