The Complete Series

Series One – Upper Body (Standing)

  • Wrists – clasp hands and push out – 5 reps.
  • Wrists – make fist and pull down, extend fingers and pull back – hold 10 seconds.
  • Wrists – push hands into each other – 10 seconds.
  • Wrists – with forearms together, scissor hands on both sides – 5 reps each way.
  • Wrists to Shoulders – clasp hands and pull gently, hold tension and swim forward and backwards – 5 reps forward and 5 reps back.
  • Shoulders – make large train wheels forward and backwards – 5 circles each way.
  • Shoulders – arms out at shoulder height, 3-5 circles in small/medium/large circles forwards and backwards in three hand positions (palms down/facing forward/facing up). NB squeeze shoulder blades together.
  • Neck – turn over shoulder and tuck chin to collar bone.

Series Two – Standing Series

  • ​Squats – 5 reps (option: add sixth squat with sequencing exercise – 5 rotations).
  • Wide Leg Squat – feet wide and squat one leg/side down then change over – 5reps each leg.
  • Forward Bend – with bent knees, pivot from hip and take hold of toes. Straighten legs whilst maintaining holding toes – hold 10 seconds.
  • Stork Standing – standing on one leg with opposite hip flexed at 90 degrees – hold 10 seconds (option: whilst standing add sequencing exercise – 5 rotations).

Series Three – Kneeling Series

  • ​Ankle and Toe Sitting – sit on ankles then toes with heals together – 10 seconds.
  • Lunge – hold each side 10-15 seconds (option: repeat with sequencing exercise – 5 rotations each side).
  • Pose of the Child plus Lateral Torso (Ribs) – hold each pose 10 seconds.

Series Four – Core Series 

  • Bird-Dog – hold 10 seconds each side.
  • Side Planks – hold 10 seconds each side.
  • Crunch – hold 10 seconds.
  • Bridge – hold 10 seconds on each side.

Series Five – Mobility/Stability Series

  • Hips – internal and external rotations with feet on floor – 5 reps each side.
  • Hips – pull knee to opposite shoulder without twist of lower back – hold 10 seconds each side.
  • Hip Internal and External Rotations
  • Lower Back – knees together and up to chest, rotate each side – 5 reps each side.
  • ​Hip Internal and External Rotations
  • Torso/Thoracic Spine – knees on one side held by hand on lower arm – 5 rotations each side.
  • ​Hip Internal and External Rotations
  • Piriformis (Thread the Needle) – hold 10 seconds.
  • Cross legged Sitting – sit with ankles under knees in cross legged position – hold 10 seconds each side.