Begin with three to five minutes of marching on the spot, to get warm. If you are feeling particularly energetic, you can repeat this entire routine twice
THE MONKEY STRETCH
Stand with your feet shoulder-width apart. Soften your knees and bend forwards from the waist. Swing your arms down to the floor and move them back and forth, in a flowing movement, until you feel loose.
Straighten your knees and stand up, swinging your arms up above your head.
Breathe deeply throughout. Repeat five times.
Stand with your feet shoulder-width apart. Soften your knees and bend forwards from the waist. Swing your arms down to the floor and move them back and forth, in a flowing movement, until you feel loose.
REACH AND STRETCH
Stand with your feet shoulder-width apart. Bend your left knee slightly.
At the same time, look up, and reach your right hand up over your head – a bit like you are preparing to climb a rope.
If it helps, place the other hand on your hip. Now, do the same with your right knee and left arm. Repeat five times on each side.
Stand with your feet shoulder-width apart. Bend your left knee slightly
SIDE TWISTS
Stand (or sit) with your feet shoulder-width apart.
Pull in your tummy and focus on posture, with your head in line with your body.
Bend your elbows and raise them so they are in line with your shoulders on either side of your body.
Let your fingertips touch in front of your chest. Keeping this position, twist from your waist, aiming for your upper body and head to face right.
Move back to the centre, and twist left.
Repeat five times.
Stand (or sit) with your feet shoulder-width apart to complete this exercise
CIRCLES
Stand (or sit) and raise both arms out to the side, until they are shoulder height.
With palms facing up, bend your elbows and place your fingertips on your shoulders.
Keeping your fingers there, bring your elbows forward in front of your chest.
Lift your elbows up, and draw an imaginary circle with them, pulling your shoulder blades together.
Repeat, drawing five circles clockwise and five anti-clockwise.
Stand (or sit) and raise both arms out to the side, until they are shoulder height.
UPPER BACK STRETCH
Stand with your feet shoulder-width apart.
Bend your elbows and bring your arms up to shoulder level, clasping your wrists – a bit like you are hugging a big beach ball.
While holding that position, drop your head down and on to your arms.
Push your arms forward, to round off your shoulders.
Hold this position for ten seconds and enjoy the stretch.
Bend your elbows and bring your arms up to shoulder level, clasping your wrists – a bit like you are hugging a big beach ball
CHAIR SQUATS
Stand in front of a sturdy chair, with your feet hip-width apart.
Pull your tummy in and bend your upper body forward, keeping your weight on your heels not your toes.
Slowly lower your bottom towards the seat of the chair.
Pause, just before sitting down. Keeping your abdominal muscles tight, push on to your heels and stand up straight again.
Repeat ten times.
Stand in front of a sturdy chair, with your feet hip-width apart