Move better every day, for free

1. 1Start on all fours, wrists under shoulders and knees under hips.
2. 2Inhale, drop your belly and lift your chest and tailbone (Cow).
3. 3Exhale, round your spine towards the ceiling and tuck your chin (Cat).
4. 4Move slowly with your breath, one round every few seconds.

Tip: Move within a comfortable range — never force the arch.

1. 1Lie on your back, knees bent, feet flat on the floor.
2. 2Flatten your lower back gently into the floor by tightening your tummy.
3. 3Hold for 5 seconds, breathing normally.
4. 4Release slowly and repeat.

Tip: Keep the movement small — it's your core working, not your legs.

1. 1Start on all fours with a flat back.
2. 2Extend your right arm forward and left leg back together.
3. 3Keep your hips level and hold for 3 seconds.
4. 4Return and switch to the other side.

Tip: Don't let your lower back sag — keep your tummy gently braced.

1. 1Sit or stand tall, looking straight ahead.
2. 2Gently draw your chin straight back, making a 'double chin'.
3. 3Hold for 5 seconds — you should feel a stretch at the base of your skull.
4. 4Release slowly and repeat.

Tip: Keep your eyes level — don't tilt your head up or down.

1. 1Sit tall and relax your shoulders down.
2. 2Gently tilt your right ear towards your right shoulder.
3. 3For a deeper stretch, rest your right hand lightly on your head.
4. 4Hold 20 seconds, then switch sides.

Tip: Let the weight of your hand do the work — never pull hard.

1. 1Sit with your leg straight out in front of you.
2. 2Tighten the thigh muscle to press the back of your knee down.
3. 3Hold for 5 seconds — your kneecap should ride up slightly.
4. 4Relax and repeat.

Tip: Keep breathing — don't hold your breath while you squeeze.

1. 1Lie on your back, one knee bent and the other leg straight.
2. 2Tighten the thigh of the straight leg and lift it to the height of the bent knee.
3. 3Hold for 3 seconds at the top.
4. 4Lower slowly and repeat, then switch legs.

Tip: Keep the working leg dead straight throughout the lift.

1. 1Stand with your back, head and hips against a wall.
2. 2Raise your arms into a 'goalpost' position, backs of hands to the wall.
3. 3Slide your arms up overhead, keeping contact with the wall.
4. 4Slide back down slowly.

Tip: Keep your lower back gently flat — don't let it arch off the wall.

1. 1Lean forward, supporting yourself on a table with your good arm.
2. 2Let your sore arm hang loose and relaxed.
3. 3Use your body to gently swing the arm in small circles.
4. 4Reverse the direction after a minute.

Tip: Let gravity move the arm — the shoulder muscles stay relaxed.

1. 1Lie on your back, knees bent, feet flat and hip-width apart.
2. 2Squeeze your glutes and lift your hips into a straight line.
3. 3Hold at the top for 3 seconds.
4. 4Lower slowly with control.

Tip: Drive through your heels and squeeze the glutes, not the back.

1. 1Kneel on one knee with the other foot flat in front (half-kneel).
2. 2Tuck your tailbone under and gently push your hips forward.
3. 3Feel the stretch at the front of the kneeling hip.
4. 4Hold 30 seconds, then switch sides.

Tip: Keep your chest tall and your back straight, not arched.

1. 1Stand facing a wall in a short lunge, front foot a hand-width away.
2. 2Keeping your heel down, rock your front knee towards the wall.
3. 3Feel the stretch at the front of the ankle.
4. 4Return and repeat, then switch sides.

Tip: Keep the heel glued to the floor the whole time.