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Each exercise can be performed standing or with a chair.
Perform as a set, 1-3 times, 15-30 seconds on each exercise.
We wouldn't want anyone to hurt themselves - especially at a time like this. So, like with any exercise programme, please use common sense and don't do anything that you think would overstrain yourself or put yourself at risk of injury. If you are in any doubt, check with a doctor.
Climbers: Raise arm in the air and raise opposite knee to a right-angle bend. Bring arm and knee down to standing & repeat for opposite side, like you’re climbing a ladder.
Twists: Stand as upright and as tall as you can. Keep feet planted hip width apart, raise arms in front of chest with one hand on top of the other and twist torso to move your arms to the side of the body. Try to increase range of motion each twist.
Bend & Reach: Increase the range of movement on each repetition. Hold arms by your side with palms facing inwards. Forward fold your torso, bending at the hip and reach your fingers towards the floor.
Chest Stretch (Hold for set time): Raise your arms up so your forearms are parallel to your head, creating a right angle at the elbow, palms facing outwards. Push your chest through and shoulders back until you feel a stretch in your chest. Increase range of motion each time.
Hamstring stretch (Keep back straight and bend at the hip): Place one foot out in front of the other with your toe pointing towards the sky, leg straight. Bend the other knee and move your torso towards your thighs.
Bent over arm raises (Increase the range of movement with each repetition): Bend knees, bend over to a 45-degree angle between the torso and the thighs. Stretch arms out in front of you and raise arms over head.
Hip Flexion stretch (Hold for set time): Place one foot in front of the other. Bend front knee & remain straight back leg. Slowly shift weight towards the front leg and feel the stretch in the hips.