Each day this week, our physio Jenny Branigan will be in studio to teach you a simple exercise that can be done in just five minutes!
Day One: Chin Tuck For The Neck
Sitting straight backed, pull your chin in keeping your neck and back straight (not tipping your head forwards). Imagine you are giving yourself a double chin.
Hold at the end position and feel the stretch in the back of your neck as you count to 5.
Repeat 6 times.
Day Two: Back Extension
Back Extension: Easy Version:
Lie face down, leaning on your elbows/ forearms.
Relax in this position for 10 seconds, then rest for 10 seconds.
Repeat six times.
Back extension: Harder Version
Lie face down on a bed/ the floor with both your hands at shoulder height. Straighten your elbows and stretch the upper trunk as far back as you can, keeping hips on the bed/ floor. Keep your pelvis and legs relaxed. Repeat 15 times slowly without holding.
Day Three: Hamstring Stretch
Lie flat on your back on the floor. Bring your knee up towards your chest and hold behind the knee with both hands. Straighten the knee gently towards the ceiling and hold for 15 seconds. Repeat four times.
Day Four: Hip Rotation
Easy Version:
Lie on your back with your foot on the opposite knee. Gently push your knee towards the floor and hold for 15 seconds. Repeat four times.
Harder version:
Lie on your back with your knees bent. Cross the ankle of the right leg to be stretched over the left knee. Hold your left thigh as shown. Pull your thigh towards your stomach. Feel the stretch in your buttock for 15 seconds. Repeat four times.
Day Five: Back Rotation
Easy Version
Lying on your back with your arms in a T-position and knees bent towards ther ceiling. Slowly roll both your legs from side to side without touching the floor.
Repeat 8 times each side without holding.
Harder Version
Lying on your back with one leg bent. Bring your right knee over the left leg and push it against the floor with the left hand. Then reach with the right arm to the right and look in that direction.
You will feel the stretching in your lower back and bottom.
Hold 15 seconds, relax 15 seconds.
Repeat 4 times each side.
Jenny works in Total Physio in Booterstown, Dublin - to visit their website, click here.
Sitting straight backed, pull your chin in keeping your neck and back straight (not tipping your head forwards). Imagine you are giving yourself a double chin.
Hold at the end position and feel the stretch in the back of your neck as you count to 5.
Back Extension: Easy Version:
Lie face down, leaning on your elbows/ forearms.
Relax in this position for 10 seconds, then rest for 10 seconds.
Repeat six times.
Back extension: Harder Version
Lie face down on a bed/ the floor with both your hands at shoulder height. Straighten your elbows and stretch the upper trunk as far back as you can, keeping hips on the bed/ floor. Keep your pelvis and legs relaxed. Repeat 15 times slowly without holding.
Lie flat on your back on the floor. Bring your knee up towards your chest and hold behind the knee with both hands. Straighten the knee gently towards the ceiling and hold for 15 seconds. Repeat four times.
Easy Version:
Harder version:
Lying on your back with your arms in a T-position and knees bent towards ther ceiling. Slowly roll both your legs from side to side without touching the floor.
Lying on your back with one leg bent. Bring your right knee over the left leg and push it against the floor with the left hand. Then reach with the right arm to the right and look in that direction.