Your 5-Minute Warm-Up

Spend approximately 30 seconds on each movement. The complete sequence takes about five minutes.

You can perform the movements seated, supported or standing, depending on the exercise and what works best for you today.
You can change your option at any time.

The Warm-Up

1. March on the Spot
   March seated, supported or standing.

2. Leg Extension
   Straighten one leg at a time while seated. Alternatively, stand with support and bend one knee at a time.

3. Knee Raise
   Raise one knee, lower it and change sides. Choose a comfortable height.

4. Pelvic Tilt
   Gently tilt your pelvis forwards and backwards using a small, comfortable movement.

5. Turn Side to Side
   Turn gently from one side to the other. Only move as far as feels manageable.

6. Side Reach
   Reach down towards one side, return to the middle and change sides.

7. Shoulder Rolls
   Roll your shoulders gently backwards, then change direction.

8. Low-to-High Reach and Turn
   Reach down across your body, then reach up and out towards the opposite side.

Remember PACE

If a movement doesn’t feel manageable today:

• Pick your pace

• Adjust the load

• Change the range

• Ease the effort

You do not need to use every adjustment. Choose what helps you move in a manageable way today.