Little and often beats a lot, once

Body area

All areas NeckShoulderElbow and wristLower backHipKneeAnkle and foot

• Neck

  Chin tucks

  1. Sit tall with your shoulders relaxed
  2. Gently glide your chin straight back, as if making a double chin
  3. Hold for three seconds, then relax

  10 slow reps, 3 times a day

• Shoulder

  Band rows

  1. Loop a band round a door handle at chest height
  2. Pull your elbows back, squeezing your shoulder blades together
  3. Return slowly, keeping your shoulders down

  3 sets of 12

• Elbow and wrist

  Slow wrist curls

  1. Rest your forearm on a table, palm down, holding a light weight
  2. Lift the back of your hand towards you
  3. Lower over three seconds

  3 sets of 15

• Lower back

  Cat and cow

  1. Start on hands and knees
  2. Round your back up towards the ceiling, tucking your chin
  3. Then let your belly drop and lift your chest, moving with your breath

  10 slow rounds, morning and evening

• Hip

  Glute bridges

  1. Lie on your back, knees bent, feet flat
  2. Squeeze your bottom and lift your hips until your body is in a line
  3. Pause for two seconds, then lower slowly

  3 sets of 12

• Knee

  Wall sits

  1. Lean your back against a wall, feet a stride in front
  2. Slide down until your knees are bent to a comfortable angle
  3. Hold, breathing steadily, then slide back up

  5 holds of 30 seconds

• Ankle and foot

  Calf raises

  1. Stand on a step holding a rail
  2. Rise up onto your toes
  3. Lower slowly until your heels drop just below the step

  3 sets of 15

• Lower back

  Dead bug

  1. Lie on your back with arms up and knees bent over your hips
  2. Lower one arm and the opposite leg towards the floor, keeping your back flat
  3. Return and swap sides

  3 sets of 8 each side

Not sure which exercises are right for you? Book a 30 minute video call and we will build you a programme.