10 minutes for a break from standing work
When you have been standing in the same position for a while, this sequence uses a wall to move the back, chest, sides of the body and calves.
- About 10 min · 6 exercises
- Work or home (near a wall)
- Wall
Suitable for: Everyone
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 1.5 minHip Hinge Sweep
Push the hips back, lean forward with the back long, then return.
Next: Wall Shoulder Stretch
2 · about 2 minWall Shoulder Stretch
Place both hands on the wall and lean the upper body forward from the hips.
Next: Wall Chest Stretch
3 · about 2 minWall Chest Stretch
Place the elbow on the wall at shoulder height and turn the body away. Both sides.
Next: Wall Side Reach
4 · about 1.5 minWall Side Reach
Place a hand high on the wall and bring the hips towards it. Both sides.
Next: Wall Calf Stretch
5 · about 1.5 minWall Calf Stretch
Keep the back heel on the floor. Both sides.
Next: Standing Trunk Rotation
6 · about 1.5 minStanding Trunk Rotation
Finish by gently twisting the upper body to each side.
Points to keep in mind
- Wear shoes, or use a floor, that will not slip.
- Cutting down the time spent in one position is important too.
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