Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:25
Exercise 1
A little kindness for your body
A gentle warm-up where we run our hands over our body to wake up each part and breathe calmly.
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Back and neck
Easing the stiffness of long hours seated, turning your head without discomfort, sleeping better. Small, kind movements for back and neck, done on a chair or standing beside one.
Videos for this goal
Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:12Exercise 2
Standing tall like a soldier
A posture exercise to stand up straight and open your chest by drawing your shoulders back.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:31Exercise 6
Placing a baby in its cot
We pretend to pick a baby up from the floor and place it in its cot, bending and straightening the back slowly.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:33Exercise 8
Moving the plant pot
You twist your trunk with your hands behind your back, as if you were moving a plant pot, to loosen up your back.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:49Exercise 12
Sticking a Tile on the Ceiling
A gentle movement that copies placing a tile: you bend down, pick it up from the water and stick it up high, working your back, legs and balance.
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Level 2 · Holding a chair— Standing, holding on to a firm chairDuration: 0:39Exercise 21
Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:28Exercise 27
Supported forward bend
A gentle forward bend while seated in your chair, with your hands on your knees for support, to help your back move more freely and practise reaching towards your feet.
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Level 1 · Seated— On a firm chair, feet flat on the floorDuration: 0:24Exercise 28
Unsupported forward bend
A gentle forward bend of your upper body while seated, with your hands out to the sides, to help your back move more freely.
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Level 3 · Standing— Standing, with support nearby just in caseDuration: 0:20Exercise 29
Looking to the side
You gently turn your head to each side to loosen your neck.
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