HOW TO: “You can do these moves as a warm-up, but they also work as a quick-fire circuit during a break in your nine-to-five, to reverse the negative effects of sitting hunched over your keyboard,” says PT Luke Chamberlain. “The exercises work best as a circuit. Do all the exercises in order without rest and complete a minimum of two rounds. With each round you should feel and see an improvement in your range of motion, balance and control.”
Spending all day sitting down, whether you’re working at a desk or just parked on the sofa, can lead to damaging restrictions in movement and mobility. This workout can prevent common injuries that result from such inaction, and will help to better prepare your body for exercise. That said, it won’t do any harm if you lead a more active lifestyle. The dynamic movements and isometric holds will help to improve muscle activation and range of motion, while raising your heart rate and core temperature – the perfect combination for a pre-weights warm-up.