Mobility

Lie on your front with your arms stretched out in front.

10–60 s10–60 seconds 5–50 reps5–50 repetitions

Stand tall and stretch your arms out to the sides at shoulder height → Slowly draw small circles (about…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Stretch both arms out to the sides at shoulder height: one thumb points up, the other down → Turn your head…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Stand with your feet hip-width apart and your back to the wall, about one foot-length away from it.

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Start on all fours and lift your knees slightly off the floor.

20–60 s20–60 seconds

Stand facing a wall (or a table) and support yourself with both hands.

30–120 s30–120 seconds

Start on all fours. Slowly alternate between rounding your back and gently arching it.

15–60 s15–60 seconds 5–30 reps5–30 repetitions

From kneeling, sit back on your heels and fold your upper body forward onto your thighs, forehead towards…

15–60 s15–60 seconds

Stand upright, holding an object → Lunge forwards, throwing the object up and catching it again → Return to…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Kneel in a lunge with your back to a wall: your back knee is close to the wall (put a cushion under it) and…

30–60 s30–60 seconds

Sit on the floor with your feet flat and your hands on the floor behind you (crab sit) → Lift your hips…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Sit on the floor with your feet flat.

10–60 s10–60 seconds

Lie on your back with your arms bent and your fingertips touching the sides of the back of your head → Bring…

20–60 s20–60 seconds

Start on all fours: hands under your shoulders, knees under your hips.

20–80 s20–80 seconds 4–40 reps4–40 repetitions

Standing or sitting: open your arms out to the sides, cross your right arm over your left, bend your elbows…

30–240 s30–240 seconds

Lie on your back with your feet flat on the floor, shoulder-width apart, knees bent → Lift your hips until…

20–60 s20–60 seconds

Keep your head tall and upright.

30–60 s30–60 seconds 5–20 reps5–20 repetitions

Stand tall with your feet shoulder-width apart and your arms stretched up → Bend your left leg and touch the…

10–60 s10–60 seconds 10–60 reps10–60 repetitions

Start on all fours with your hands shoulder-width apart.

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Stand with your knees slightly bent.

20–60 s20–60 seconds 4–30 reps4–30 repetitions

Sit with your legs straight out in front of you and your hands on the floor behind your bottom → Lift your…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Start sitting with your legs straight out in front → Support yourself on one hand at your side and lift your…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

From the push-up position, pull your knees towards your chest alternately, as if you were climbing a mountain.

20–60 s20–60 seconds 5–40 reps5–40 repetitions

Stand facing a wall, one leg-length away from it → Press your hands against the wall slightly wider than…

10–60 s10–60 seconds

Start on all fours and place your front leg bent in front of your body → Stretch your back leg straight out…

30–120 s30–120 seconds

Lie on your front and press your toes into the floor → Lift your upper body slightly, keeping your gaze on…

20–60 s20–60 seconds 10–40 reps10–40 repetitions

Start in a deep squat with your hands on the floor.

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Sit with your legs straight and support yourself on straight arms behind your body → Lift your hips and make…

20–80 s20–80 seconds

Sit with your legs straight and your hands on the floor behind your bottom → Lift your hips until your body…

10–60 s10–60 seconds 8–30 reps8–30 repetitions

Start in a reverse plank (hands behind your body, hips high) → Turn over sideways in a controlled way into a…

10–60 s10–60 seconds 4–30 reps4–30 repetitions

Step into a deep lunge; your back knee can rest on the floor (put a cushion under it) → Push your hips…

30–120 s30–120 seconds

Sit upright on the floor with your legs and toes pointed and your hands on the floor beside your thighs →…

20–60 s20–60 seconds 5–40 reps5–40 repetitions

Sit on the floor with your feet wider than hip-width apart and your knees bent at a right angle.

20–120 s20–120 seconds 6–40 reps6–40 repetitions

Stand tall and stretch your right arm out in front → Draw figures of eight in the air with your outstretched…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Get on all fours and lift your knees just off the floor → Move sideways, placing hand and foot at the same…

20–60 s20–60 seconds

Get into a deep squat with your hands on the floor.

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Get into a forearm side plank (elbow under your shoulder) and push your hips away from the floor → From this…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Stand on one leg and lift the other to a right angle (hold on to the back of a chair if needed) → Swing the…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Sit down on the floor and get up as slowly as possible – in slow motion.

20–120 s20–120 seconds

Bend forward and put your hands on the floor in front of your feet, keeping your legs straight → Hop…

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Start in a high plank (push-up position) → Walk your hands forwards step by step, letting your straight legs…

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Stand tall with your hands in front of your chest.

30–180 s30–180 seconds

Hold on to a wall or the back of a chair.

20–120 s20–120 seconds 5–30 reps5–30 repetitions

Start in a forearm plank → Push up one arm at a time into the push-up position → Lower yourself one arm at a…

20–90 s20–90 seconds 5–40 reps5–40 repetitions

Stand with your back against a wall, feet about one foot-length in front of it.

10–60 s10–60 seconds 5–30 reps5–30 repetitions