A five-minute summer movement routine for the beach, bach or backyard

Holidays change our routines: more sitting, more lifting, longer days on our feet. You don't need a gym to keep moving. Five minutes, once or twice a day, is a good start.

Do each move slowly and comfortably. Stop if anything feels sharp or painful.

1. Walk it in (1 minute). An easy walk around the garden, beach or deck to warm up.

2. Standing back bend (5 slow reps). Hands on your lower back, gently lean back, then return to upright.

3. Open book (5 each side). Lie on your side with your knees bent. Keep your knees together and open your top arm across to the other side, following it with your eyes.

4. Glute bridge (10 reps). Lie on your back with your knees bent. Squeeze your glutes and lift your hips, then lower slowly.

5. Calf raises (15 reps). Holding a rail or wall for balance, rise onto your toes and lower slowly.

Finish with a few deep breaths and a shoulder roll.

FAQ

• How often should I do this? Once or twice a day is plenty. Consistency matters more than intensity.

• What if a move hurts? Skip it and check with your chiropractor or GP before trying again.

If you'd like a routine built around the way you move, we can measure your movement with a HumanTrak 3D Movement Analysis and tailor a plan to you.