Exercises

The exercises we give most often, written the way we explain them in the room. Do the ones your physiotherapist set for you.

Cat and camel
Back, gentle
A slow, rolling stretch that wakes up a stiff back without asking much of it.
2 sets of 10 slow rounds
How to do it
Bird dog
Back, steady
Builds the deep muscles that hold your back steady while your arms and legs move.
3 sets of 8 each side
How to do it
Chin tucks
Neck, gentle
A small movement that undoes hours of leaning towards a screen.
3 sets of 10, holding 5 seconds
How to do it
Wall slides
Shoulder, gentle
Opens the front of the shoulders and gets the shoulder blades moving again.
2 sets of 12 slow slides
How to do it
Spanish squat
Knee and hip, steady
A held squat with a band behind the knees that loads the front of the knee kindly.
4 sets of Hold 45 seconds
How to do it
Glute bridge
Knee and hip, gentle
Strengthens the hips and eases a tired lower back. Safe in pregnancy and after birth.
3 sets of 12, holding 3 seconds
How to do it
Single leg calf raise
Calf and foot, strong
The exercise every runner should do, and the base of most Achilles rehab.
3 sets of 15 each side
How to do it
Pelvic floor lifts
Pelvic floor, gentle
Quiet strength for the muscles that carry you through pregnancy and back after birth.
3 sets of 10, holding 5 seconds
How to do it
Side plank on knees
Pelvic floor, steady
A shorter side plank that builds the waist and hip muscles without straining the back.
3 sets of Hold 20 seconds each side
How to do it

Not sure which ones are right for you? Bring the question to your next visit.