Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
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Exercises
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Gentle standing back extensions and flexion

This stretch helps relieve tension and support mobility in the upper back and shoulders.
Exercises
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Gentle mobility – around the world

Around the worlds train shoulder mobility and support movement through the upper body.
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Upper back stretch – clasp and reach

This stretch helps relieve tension and support mobility in the upper back and shoulders.
Exercises
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Cross desk reach

The cross desk reach stretch supports upper back mobility and may help reduce stiffness from prolonged sitting.
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Arm circles

Arm circles warm up the shoulders and support upper body mobility.
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Standing hip flexor stretch

A standing hip flexor stretch supports hip mobility and balance.
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Upper back stretch – scapular retraction

This stretch helps relieve tension and support mobility in the upper back and shoulders.
Exercises
Demonstration of the cat-cow yoga movement on hands and knees

Cat and cow stretch

Gently mobilises the spine with alternating arching and rounding. Inhale to arch your spine, exhale to round your spine. Aim for 5 breaths, moving and breathing slowly.
Exercises
Happy baby pose

Happy baby

Happy baby pose lengthens the spine and is a deep stretch for the hips and hamstrings.
Exercises
Extended side angle

Extended side angle

Extended side angle stretches your hips and side body, while challenging your balance and coordination.
Exercises
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Neck rolls

This exercise helps reduce tension and support mobility in the neck and upper shoulders.
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Lateral arm raises

Lateral arm raises train the shoulder muscles and support upper body function.

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