How to do it
No equipment needed - just a bit of space.
Stand tall with your feet hip-width apart, somewhere you have room to move your arms freely. Have a wall or sturdy chair nearby if you want something to hold on to.
- Roll your shoulders slowly backwards several times, then forwards.
- Turn your head gently to look over one shoulder, then the other.
- Circle your arms forwards a few times, then backwards.
- Gently twist your upper body from side to side, letting your arms swing.
- March slowly on the spot, lifting each knee in turn.
- Rise onto your toes and lower down, then rock back onto your heels.
Form cues
- Every movement stays within a range that feels easy and pain-free.
- Keep breathing steadily - do not hold your breath.
- Each movement is smooth and controlled, not rushed or bouncy.
Common mistakes
- Forcing a joint further than it wants to go.
- Rushing through the sequence instead of moving gently.
- Working a joint that is hot, swollen or very painful - wait until it settles.
Safety: Stop and message your physio if a movement brings on chest pain, dizziness, or breathlessness that is not normal for you.