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
Clasp and reach upper back stretch

Upper back stretch – clasp and reach

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

Cross desk reach

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

Arm circles

Arm circles warm up the shoulders and support upper body mobility.
Exercises
Quadriceps stretch

Standing quadriceps stretch

A standing quadriceps stretch supports hip mobility and balance.
Exercises
Upper back stretch scapular retraction

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
Neck rolls

Neck rolls

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

Lateral arm raises

Lateral arm raises train the shoulder muscles and support upper body function.
Exercises
Marching on the spot

Marching on the spot

Marching on the spot supports circulation, warms up the body and trains coordination and dynamic balance.
Exercises
Shoulder rolls

Shoulder rolls

Shoulder rolls help reduce shoulder tension and support shoulder mobility.

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