Vaskuna / Movements / Strength exercises
Strength
Strength exercises
Movements that ask a little more of your legs and arms, using only your own body with a chair, a wall or a counter. Go at your own pace.
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.
Seated · 50 seconds
Seated leg extensions
Straighten one knee until the leg is level, hold a moment, lower it slowly. Then the other.
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
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.
Routines that use them
- Chair strength, 10 minutes, seated and standing
- Chair strength plus, 11 minutes, seated and 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
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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