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Short workouts, 1 to 2 minutes

Seated break

A two-minute break you can do sitting on a chair, at home or at work.

About 2 minutesFrom Module 4, Movement and exercise

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The exercises

  • Neck turn

    Gently moves your neck from side to side.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Upper body twist

    Gently turns your upper back and waist.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Heel raises

    Works the muscles in your lower legs.

    Time: About 1 minuteLevel: Gentle Can be done sitting

Transcript

Have you been sitting for a long time? Here is a two-minute break. You can stay in your chair. Stop if anything hurts.

Sit tall and look ahead. Move slowly. Stop if you feel dizzy. Slowly turn your head to one side, and back to the middle. Then to the other side. (pause) Once more on each side. (pause)

Now cross your arms and put your hands on your shoulders. Keep your hips still. Slowly turn your upper body to one side, and back. Then to the other side. (pause)

Now put your feet flat on the floor. Lift your heels so your knees rise, then lower them. Five times. (pause)

Well done. Moving instead of sitting is good for you, even for a few minutes.

Sources