1.Warm-up (3 minutes)
Neck rolls
Gently roll your neck in circles
Shoulder rolls
Roll your shoulders forwards and backwards
Arm circles
Make large circles with your arms
Standing twists
Twist your torso from side to side
March in place
March on the spot, lifting your knees high
2.Stretches (10 minutes)
Neck retraction
Gently tuck your chin to your chest, hold for 10 seconds, repeat 3 times
Upper trapezius stretch
Tilt your head to one side, gently pulling with your hand. Hold for 30 seconds each side
Chest stretch
Stand in a doorway, place your forearms on the frame, and lean forward. Hold for 30 seconds, repeat twice
Cat-Cow stretch
On hands and knees, alternate between arching and rounding your back
Child's pose
Kneel and sit back on your heels, stretching your arms forward
Piriformis stretch
Sit on the floor, cross one ankle over the opposite knee, and gently lean forward. Hold for 30 seconds each side
Hip flexor stretch
In a lunge position, push your hips forward. Hold for 30 seconds each side, repeat twice
Hamstring stretch
Sit on the floor with legs extended, reach for your toes. Hold for 30 seconds, repeat 4 times
Quadriceps stretch
Stand and pull one foot towards your buttocks. Hold for 30 seconds each side
Lower back stretch
Lie on your back, hug your knees to your chest
3.Strengthening exercises (6 minutes)
Bird-dog
On hands and knees, extend opposite arm and leg. Hold for 10 seconds, 6 reps each side
Glute bridges
Lie on your back, feet flat on the floor, lift hips. Hold for 10 seconds, 6 reps
Plank
Hold a forearm plank for 60 seconds. Repeat twice
Wall angels
Stand with your back against a wall, perform slow arm raises for that time.
Superman
Lie face down, lift arms and legs off the floor. Hold for 10 seconds, 6 reps.