THE FIRSTMILE PLAN

Ease into each session gradually. Try to begin with some gentle mobilising moves such as shoulder rolls, torso twists, knee lifts and heel raises; these easy moves will get your body warmed up before you begin.

At the end of the session, don’t suddenly put the brakes on; come to a gradual stop to allow your heart rate and breathing to return to normal. Finish with the stretches on p57 to relax and lengthen your hard-working muscles. Do each one on both sides and hold for 15-20 seconds.