Exercises during daily duties

At the sink. Do some pelvic rocks and tilts while standing at the toilet sink, kitchen sink or workshop.
Tiptoe stretch – raise yourself up on tiptoes lifting the crown of the head towards the ceiling – keep lifting your head up as you lower the heels back down again. This will tend to stretch the whole back from head to toe.

In the shower. Try some forward, backwards, upward, sideways and twisting stretches using hot water flow to gently relax the muscles while you keep them stretched.

In the car. Keep your pelvis moving – do pelvic rocks by using your abdominal muscles to tilt the pubic bone upwards then reverse this to tilt the tail bone. Follow with some hip tilts by using the side muscles to raise alternate hips upwards. Hold each stretch for three seconds.

At the office. Stand up and move more frequently – use an alarm to remind you to get up and move every 30 minutes or so. If possible, take longer breaks and go for a short walk – walk up and down the stairs.

When shopping. Use a trolley at the supermarket to give extra support even if you are only doing a small shop. Use the handles for stability and to help you do tiptoe stretches. Trolley support also helps take the strain off your legs and lower back. Try not to saunter too much, keep the legs moving, and remember to always use two bags to keep you properly balanced with one bag each hand.

At the bus stop or while waiting in any queue. Do some tiptoe stretches, pelvic rocks, and hip tilts – no one will notice.

Around the house and garden. Whatever job you are doing always remember to:

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Keep straight back at all times – kneel down to work on the ground. Use a mat or kneeler and if you have knee problems sit on a low stool. Always squat or forward stride to pick things up;
Keep your COG (COG is the mid point of our body weight and sited about one 2,5 centimeters below the navel in the center of the abdomen) over the heels at all times;
Always work at waist height to reduce back strain – not higher or lower – get long handled tools to help redice the need to bend down – use a stool or block to raise yourself higher;
Never bend forward from the waist unless you are properly supported by a chair or worktop;
Keep the feet well apart for full support – when pushing and pulling place the legs in the forward-stride position so that you are well supported front and back;
When standing for any length of time, such as ironing, use a leg raiser to bring one leg higher and take the strain off the low back.

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