Hairdresser or barber workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Hairdresser or barber
Warm-up
- Shoulder rolls30 seconds each way · works shoulders
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand tall. Lift your shoulders up toward your ears, roll them back, then let them drop down in one slow circle. Do half the time this way, then reverse the direction.
- Wrist circles30 seconds each way · works wrists, forearms
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Hold your arm out in front with a loose fist. Draw slow circles with your wrist, then reverse the direction. Switch hands.
Strength
- Prone T raise3 × 10, lying face down · works upper back
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie face down with your arms by your sides and forehead on the floor. Sweep your arms out into a T shape with thumbs up, squeeze your shoulder blades and lift your arms a few centimetres. Lower slowly.
- Wall angels3 × 10 · works upper back
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Stand with your back, head and hips against a wall. Bend your arms into a goalpost shape with the backs of your hands touching the wall. Slide your arms up as far as you can without arching your back, then slide them back down.
- Dead bug3 × 8 each side · works core
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with arms straight up and hips and knees bent at 90 degrees. Keep your lower back gently pressed into the floor. Slowly lower one arm overhead and the opposite leg toward the floor, return, then switch.
Stretch
- Neck side stretch20 seconds each side · works neck
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Sit or stand tall. Gently tilt your ear toward your shoulder while keeping the opposite shoulder down. Rest your hand lightly on your head without pulling. Hold, then switch sides.
- Doorway chest stretch30 seconds · works chest
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand in a doorway with your forearm on the frame and elbow at shoulder height. Step slightly through until you feel a stretch across your chest, keeping your ribs down. Hold, then switch arms.
- Forearm stretch30 seconds each side · works forearms
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Extend one arm in front with the palm up. With your other hand, gently pull the fingers back toward you until you feel a stretch along the forearm, keeping the elbow straight. Hold, then switch.
General fitness information, not medical advice. Stop if you feel sharp pain, and see a doctor or physio if pain continues. Check with a professional first if you have an injury or health condition.