Teacher workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Teacher
Warm-up
- Ankle circles20 each way, each foot · works ankles
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Sit tall and lift one foot off the floor. Draw slow, big circles with your toes, then reverse the direction. Switch feet.
- 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.
Strength
- Glute bridge3 × 12 · works glutes
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides. Push through your heels and squeeze your glutes to lift your hips until shoulders, hips and knees form a straight line. Pause for a second, then lower slowly.
- 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.
- Bird dog3 × 8 each side · works core, glutes
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Start on hands and knees with a flat back. Reach one arm forward and the opposite leg straight back at the same time, keeping your hips level. Hold for a second, return, then switch sides.
Stretch
- Calf stretch30 seconds each side, against a wall · works calves
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand facing a wall with your hands on it. Step one foot back, keeping that leg straight with the heel on the floor. Bend the front knee and lean in until you feel a stretch in the back calf. Hold, then switch.
- 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.
- 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.
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.