8 minutes of moving stretches before activity
Before walking, running or a class, this sequence gradually widens your range while moving, rather than holding still to stretch. Start with small movements.
- About 8 min · 7 exercises
- Home or outdoors (standing)
- A wall (to rest a hand on)
Suitable for: Beginners and up
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 1 minArm Open-and-Close Swing
Open and close the arms, only as far as the shoulders do not hunch.
Next: Standing Trunk Rotation
2 · about 1 minStanding Trunk Rotation
Keeping the pelvis facing forward, turn the chest to each side.
Next: Alternating Side Reach
3 · about 1 minAlternating Side Reach
Raise the arms and lean to each side in turn.
Next: Alternating Knee Hug
4 · about 1 minAlternating Knee Hug
If you feel unsteady, stay near a wall. Alternate sides.
Next: Front-and-Back Leg Swing
5 · about 1.5 minFront-and-Back Leg Swing
With a hand on the wall, swing the leg forwards and backwards. Both sides.
Next: Side-to-Side Leg Swing
6 · about 1 minSide-to-Side Leg Swing
Facing the wall, swing the leg from side to side. Both sides.
Next: Split-Stance Lunge with Overhead Reach
7 · about 1.5 minSplit-Stance Lunge with Overhead Reach
Step into a split stance, sink down and raise the arms. Then switch feet.
Points to keep in mind
- Avoid big bouncing; move at a speed you can control.
- One view is that moving stretches suit the time just before activity better than long held stretches (sources are given in each lesson).
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy