27/12/2025
Reposting this as this is a time we tend to sit a lot and I love these simple movements. Just 5 minutes can make us feel very different.
Thanks again !!!
Grab a broom, a cup of tea, and let’s get started. 🧹☕
1️⃣ Shoulder Pass-Throughs & Egg Beaters
Keep your elbows straight throughout.
* Do 10 reps of each, and you’ll feel your shoulders start to loosen up.
* Over time, you might notice you can move your hands closer together
2️⃣ Spidermans
This one is at the top of our movement charts!
* A perfect warm-up and a great precursor to squats.
* Works on hip flexion, rotation, thoracic mobility, wrist strength, and so much more.
* If you struggle with deep squats, the Spiderman helps you get into a deeper position on one side.
Tip: If it feels stressful or hard to get into, try a Fragon (Spiderman with your back knee down). This reduces strain but keeps most of the benefits.
3️⃣ Cossack Squats
These are excellent for hip, knee, and ankle mobility.
* Do them little and often to build strength and range of motion over time.
* If you’re finding it tricky to get deep, use a chair or wall for support.
4️⃣ Sky Dancers
One of our favourite back warm-ups!
* No right or wrong way to do them—just move your spine in all directions (flexion, extension, side bending, and rotation).
* Start slowly through one cycle, then switch direction.
* Feeling good? Turn up the music, speed up a little, and channel your inner roadside sky dancer. 💃
5️⃣ Hanging
You don’t need a bar or even to lift your feet off the ground
* Hang in a door frame, off a countertop, or anywhere sturdy.
* Try it with two hands, one hand, or any variation that works for you.
* This is a great way to decompress your spine and build grip strength.
As with all joints and muscles, we want to keep them moving in every which way that they can move.
Find novel positions - the positions that you don’t spend much time in every day - and give yourself permission to move.
Little and often and head outside if you can especially now the daylight hours are still so short. 🌳
stretching
