I am often asked which exercises are best to do daily - well here they are. My 5 go to exercises to do daily to help improve general mobility, strength and well-being.
Chest Stretch
We often forget to stretch our shoulders and chest, which overtime leads to tightness and restricted movement. This is why chest stretch is my first go to daily exercise.
Lift your arms up and out to the sides.
Dont let your back arch during this exercise by keeping your centre engaged - imagine 2 springs between your ribs and your hips
Repeat 8 times.
Arm Opening
With most of us spending parts of the day in front of a computer screen or driving, the upper back often becomes stiff. Arm opening is a fantastic exercise to ease upper back tightness and stiffness.
Lying on your side with arms out infront take your top arm up and backwards following the movement with your head. Hold the stretch at the eind. Note breathing out during the movement will help to increase mobility.
Repeat 5 times each side.
Hip Twist Level 1
Hip twist level 1 is deceptively named and is actually a great exercise for lower back mobility. I love this exercise as a way to gently stretch and mobilise the lower part of the spine.
Lying on your back with knees bent, roll your knees over to one side while looking the head away from your knees.
Ensure you stack your feet one on top of the other as you roll the knees.
Repeat 5 times each side.
Cobra
Cobra is a great stretch to counteract the flexed position which we spend a large portion of our day in.
Start by pushing up to your elbows and if this feels ok then work up to a full Cobra.
Repeat 8 times.
Shoulder bridge
I often sing the praises of shoulder bridge! Not only is it a great exercise to work the gluteus but it also stretches through the front of the hips. This exercise is a must in any daily routine.
Work to build up the bridge slowly and ensure you dont over arch the lower back as you lift the hips up.
Repeat 10 times.
I hope you enjoy these exercises as much as I do.
As always the advice provided is general in nature and is never meant to replace the advice of your own healthcare practitioner. Remember to never exercise into pain and speak to a healthcare practitioner before starting any new form of exercise.
Pippa is a highly specialist Physiotherapist and Certified Pilates instructor - you can read more about her here.