All fours flow
Short flow involving spinal undulation and release, weight bearing of plank to pike and back, use of posterior (or back-of-body) muscles. Feels very good!
~10 minutes
Short standing routine
Easy standing routine that works your entire body from the ground up – feet, knees, hips, ribs, shoulders up to the head – in less than 10 minutes. Suitable for anyone, including if you have osteoporosis -EXCEPT be careful on the roll down at the very end. Caveat applies to listen always to your own
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Short ‘n’ sweet, level 1
Short, grounding workout starting from all fours. Level 1 – suitable for all (except if osteoporosis in spine). Mobilise your spine, and hips. Finish with focus on your breathing.
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Quickie with flexband
Level 1/2 mat workout with flexband, also known as theraband. Using a medium-resistance flexband here, about 1.8m long – it provides resistance and support in equal measure!
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Standing moves
Are you more likely to start moving if you can keep your shoes on? Have orthotics and just feel more balanced wearing them? No problem. This 8-minute standing routine ticks a lot of boxes. shoes off or on. Far from perfect in execution, but it feels good!
Mobilise & strengthen hips & glutes
Short workout to mobilise and strengthen the whole body, with particular focus on releasing the hips and glutes. I used a Pilates block to make it easier to reach floor in a few moves, but you could perhaps improvise with a big book?
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Easy Standing Routine
This short and easy standing routine will strengthen and stretch the feet, legs and hips! Only 10 minutes long, do this one whenever your feet feel tired!
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Short standing routine
Strong, flexible feet and ankles are vital for balance and good gait patterns. This is an accessible standing routine to enliven feet, ankles, knees and hips. Some upper body release towards the end!
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Balance, footwork and legwork
Wearing shoes detaches us from grounding through the feet and toes. Push down to the ground with awareness through all aspects of the feet and toes and you’ll find it helps big time with balance.
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Easy Side-Lying Routine
Nice, easy side-lying routine: just over 10 minutes to work those hips, legs and glutes from side-lying position. Also, great to sense length on both sides of torso and work on equalising any imbalances. You get some side bends in and finish with lovely back-body stretch of pike or down dog. No props required.
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