Your Daily Moves

Your Daily Moves supports the First Move programme.
Commit to Your Daily Moves for one month and feel the difference in your mobility and physical comfort. Just like brushing your teeth – make them a daily habit.

1. Hip Moves

X 5 repetitions morning & night.
Hip Moves re-programmes your body to move with balance.
Moving with balance ensures you take care of your back, hips and knees. Watch the video.

2. Elbows Up

X 3 repetitions morning & night.
It is common to lose mobility and strength in the thoracic spine (the area of your spine level with your shoulder blades). Elbows up will improve your mobility, strength and posture. Watch the video.

3. Groin Stretch

X 2 each side. Hold 30 seconds.
Tight hip flexor muscles are a ‘modern day issue’. There are many contributing factors, the most common ones are sitting or standing for long periods. Improving mobility of this muscle:
- Increases hip joint movement.
- Relieves lower and upper back pain.
- improves posture and mobility.
Watch the video.

4. Practice

If you are committed to improving your physical wellbeing, then you need to practice. It takes repetition to create a habit and to do things automatically. To remind yourself to practice pick a ‘cue’ (a regular activity that happens on a daily basis). Every time this cue happens during the day, practice one of the First Move principles.

Some examples of cues and practice:

- When you come back to work from a lunch break – practice moving with balance for 1 minute.
- At the start of every order focus on shoulders in the Power Position for 10 repetitions.
- Every time you wash your hands remember to ‘bow to the queen.’
- When you are getting in and out of your car practice toes follows nose.
- Each time there is a job rotation practice breathing out for power with any heavy activities.