The Daily 6
These easy exercises are a great place to start building flexibility and strength
Repetitions:
Aim for 10-20 repeats of each exercise. Stay in position for as long as you feel comfortable or when you start to feel the stretch. Build up to 2-3 rounds.
1 Bend it, stretch it
“This is good for backs, hips and back of legs,” says Ben. “It’s helpful for learning to bend properly or making friends with the floor again.”
■ Stand with feet hip-width apart
■ Hold the towel out straight in front, slightly wider than shoulder-width.
■ Raise arms above head and push towards the ceiling.
■ Bend your knees and stick your bottom out as if about to sit down.
■ Bend forward from your waist and bring the towel down in front of you.
■ Return to starting position. Repeat.
2 All around the world
“This is good for working the core and waist, back, hips and hamstrings,” Ben says. “It’s also fantastic for working a bigger range of rotation in the upper body.”
■ Stand with feet hipwidth apart and holding a towel in front of you, slightly wider than shoulder-width.
■ Rotate as far as comfortable to one side.
■ Come back to centre.
■ Repeat action on the other side.
3 Sidey stretch
“The lats (latissimus dorsi muscle) is one of the biggest muscles in the back. This exercise is a great way to loosen out the back and also provides a good stretch for the inner and outer thigh.”
■ Stand with feet hip-width apart.
■ Hold a towel overhead, slightly wider than shoulderwidth and push up.
■ Cross one leg in front of the other and bend to the side as far as comfortable, pushing into the bend.
■ Return to the middle and repeat on other side.
5 The ‘Darcey Bussell’
“This ballerina stretch is great for the thoracic spine, which is the upper back. It also helps to improve a range of movement, including the hips and lower back.”
■ Stand with feet hipwidth apart.
■ Step right foot across left and reach right hand across body.
■ Lift left hand and stretch in the opposite direction
■ Push left hip out.
■ Uncross arms and legs and repeat on other side.
4 Get your leg over
“This is very good for stability and balance on the standing leg. Moving the knee in different directions means we become stronger in all directions.”
■ Position yourself near to a wall or stable surface.
■ Stand on the leg closest to the wal, lift up your other knee with your hand and rotate the knee out gently.
■ Bring the knee back in and across across the body.
■ Return to centre, repeat, then turn and change to the other leg.
6 Necking it
“We have a lot of muscles in our neck and may hold a lot of tension, which can set off problems with our shoulders and posture. The neck is a delicate area so move through this exercise mindfully.”
■ Stand feet hip-width apart (or sit with a straight back).
■ Place a hand on head and gently let the weight of your arm pull your head down to one shoulder.
■ Bring back to centre. Repeat on other side.