Exercises
Five minutes for your body
Six gentle exercises with a timer: press start and follow along – with a short break after each one.
30
1 of 6
Neck turns
Sit tall and turn your head slowly to one side, then to the other. No pain, small movements.
These exercises do not replace an examination. Stop if anything hurts.
- Neck turns30 s Sit tall and turn your head slowly to one side, then to the other. No pain, small movements.
- Reach up30 s Stand, lift both arms and grow tall. Breathe calmly.
- Chair squat40 s Sit down slowly on a chair and stand up again without using your hands.
- Bridge40 s Lie on your back with your knees bent and lift your hips. Hold briefly, lower slowly.
- Plank on the knees30 s Forearms and knees on the floor, the body in one line. Keep breathing.
- Calf raises30 s Hold on to a chair, rise onto your toes and lower slowly.
Start moving again
First appointment within 48 hours – with or without a doctor’s referral.