Katy’s 5 movement ‘vitamins’ you need every day

Give your movement-starved body the nutrients it needs each day with these corrective exercises. They target areas of the body that, in our culture of sitting, are frequently undernourished. In a few weeks, you should be able to walk, bend and reach more easily.

RHOMBOID PUSH-UP

Mobilises and strengthens upper back

Start on hands and knees, wrists below shoulders and knees below hips. Relax head and spine towards the floor. Lower chest a few centimetres towards the floor, bringing shoulder blades together [don’t squeeze shoulder blades together, but let gravity pull you down]. Hold a moment, then raise the area between your shoulder blades up towards the ceiling, spreading shoulders apart. Do 10 reps.

CALF STRETCH

Increases ankle and calf mobility

Place ball of left foot on top of a rolled yoga mat or towel, dropping heel to floor. Step forward with right foot as far as possible, keeping weight stacked vertically over heel and left foot. Work up to holding for 60 seconds. Do 3 reps with each leg, alternating feet.

SPINAL TWIST

Improves mobility in waist and spine Lie on your back, both legs extended, then bring left knee up to stack over left hip. Slowly rotate pelvis to lower left knee towards right side of your body, stopping as soon as your ribs start to lift from the floor.

(If you find that your pelvis barely moves and your knee is nowhere near the floor, rest your knee on a stack of pillows. This will reduce the load to the spine and keep muscles from tensing unnecessarily.) Work up to holding for 60 seconds. Repeat on opposite side.

FLOOR ANGEL

Increases strength and mobility in shoulders

Recline on a bolster or stacked pillows, legs extended and feet flexed. Without jutting ribs out, reach arms overhead, palms facing each other. Make a “snow angel” motion – sweeping arms to sides and then back overhead – keeping hands near the floor (or as close as possible). Do 10 reps.

TOP-OF-FOOT STRETCH

Releases tension in toes and shins Stand on left foot and, keeping torso upright and weight evenly between both legs (don’t let hips shift forwards or to the left foot), place right foot behind you, resting tops of toes on the floor. Work up to holding for 60 seconds. Do 3 reps with each leg, alternating feet.