The Daily Warm Up

Below is a series of exercises to warm up the key body areas involved in performing your daily tasks. Whether you work at a desk, or on the end of a shovel, this series works to keep key areas moving and activated while providing you with a quick screen for pain, flexibility and general wellbeing:

Step 1:

Hand, Wrist and Elbow

FOREARM/WRIST WAKE UP - Flex and Extend your Wrists – Repeat  20 times

HAND/FOREARM FLIP - Flip your hands/forearm with a flat hand -   Repeat 20 times

FOREARM STRETCHES - Flexors and Extensors -  20 seconds each stretch

Step 2:

Lower Back, Hips and Pelvis

GLUT SQUEEZES - Clench your glutes! Make sure you both sides are equal -  Hold 15 secs, relax and repeat 10 times

SQUATS - Weight on heels, keep your chest up! – Repeat 20 times

Step 3:

Neck, Upper/Mid Back and Shoulders

NECK CHIN TUCKS - Slide head back on shoulders to give a slight ‘double chin’ gently squeeze - hold 3 secs, repeat x 20

REVERSE SHOULDER ROLLS - Arms by your side, gently rotate your shoulders backward, gentle squeeze the middle back – Repeat x 20

CHALLENGE - Try and do both of these at the same time!

Give it a try. As well as helping to kick start the day, it is a great way to break up a repetitive task such as sustained sitting, repetititve bending/lifting or digging.