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A Zenbody practice · Nº 36

Standing head to toe

For whenever it fits. Neck to ankles in ten minutes, all on your feet.

18 movements · about 10 minutes · standing · no equipment

The sequence

1
Shoulder Rolls
30s
2
Neck Rotation
30s left
3
Neck Rotation
30s right
4
Chest Opener
45s
5
Overhead Triceps
30s left
6
Overhead Triceps
30s right
7
Upward Salute
30s
8
Standing Side Bend
30s left
9
Standing Side Bend
30s right
10
Standing Trunk Rotation
30s
11
Standing Back Extension
30s
12
Hip Circles
30s
13
Standing Quad
30s* left
14
Standing Quad
30s* right
15
Standing Hamstring Stretch
45s left
16
Standing Hamstring Stretch
45s right
17
Leaning Calf
45s left
18
Leaning Calf
45s right

The movements

Shoulder Rolls, standing position

Shoulder Rolls

30s

Big slow circles. Let the shoulders lead.

  1. Stand tall with your arms hanging loose at your sides.
  2. Lift both shoulders up toward your ears.
  3. Roll them back and down, drawing the largest circle you can.
  4. Keep going, and reverse direction halfway through.

Easier: Roll one shoulder at a time if both together feels awkward. Seated works just as well as standing.

Neck Rotation, standing position

Neck Rotation

30s each side

Turn to look over your shoulder. Easy does it.

  1. Sit or stand tall, shoulders relaxed.
  2. Turn your head slowly to one side, as if looking over your shoulder.
  3. Stop where it feels easy and settle there.
  4. Keep your chin level the whole way around.
Where you feel itSide of the neck

Easier: Shorten the turn on a stiff day. Works seated exactly the same.

Chest Opener, standing position

Chest Opener

45s

Clasp your hands behind you. Lift and open.

  1. Stand tall and clasp your hands together behind your back.
  2. Straighten your arms and roll your shoulders back.
  3. Lift your hands away from your body.
  4. Lift your chest and breathe into the front of your shoulders.
Where you feel itFront of the shouldersChest

Easier: Hold a towel or strap between your hands if they will not clasp. Stand in a doorway with a forearm on each side and step gently through.

Overhead Triceps, standing position

Overhead Triceps

30s each side

Hand down your back. Ease the elbow with the other hand.

  1. Stand or sit tall.
  2. Reach your right arm up, then bend the elbow so the hand drops behind your head.
  3. Take hold of the right elbow with your left hand.
  4. Ease the elbow back a little, and breathe.
Where you feel itBack of the upper armSide of the ribs

Easier: Hold the elbow without easing it back. Rest the bent arm's hand on the top of your shoulder.

Upward Salute, standing position

Upward Salute

30s

Reach tall. Let your ribs lift away from your hips.

  1. Stand with your feet under your hips, arms at your sides.
  2. Sweep both arms out wide and up until they frame your head.
  3. Reach your fingertips toward the ceiling, hands about shoulder-width apart.
  4. Soften your shoulders and let your gaze follow your hands.
Where you feel itSides of the ribsShoulders

Easier: Hands on hips, or elbows bent, if reaching overhead is uncomfortable.

Standing Side Bend, standing position

Standing Side Bend

30s each side

Reach up and over. Long, not far.

  1. Stand tall, feet about hip width apart.
  2. Reach one arm overhead, the other hand resting on your hip.
  3. Lean up and over to the side until the whole flank feels long.
  4. Keep both feet heavy and your chest facing forward.
Where you feel itSide of the waistAlong the ribs

Easier: Slide the lower hand down your thigh for support. Works seated on a chair, one arm overhead.

Standing Trunk Rotation, standing position

Standing Trunk Rotation

30s

Hips face forward. Turn your chest side to side.

  1. Stand with your feet hip-width apart and your knees soft.
  2. Cross your arms over your chest.
  3. Turn your chest to one side, then to the other.
  4. Keep turning slowly, a little further each time.

Easier: Rest your hands on your hips. Keep the turn small.

Standing Back Extension, standing position

Standing Back Extension

30s

Hands on your lower back. Lean back a little, then up.

  1. Stand with your feet hip-width apart.
  2. Place your hands on your lower back, fingers pointing down.
  3. Lean back gently, looking up a little, and come back up.
  4. Repeat slowly, going only as far as is easy.

Easier: Stand near a wall or a counter and keep one hand on it. Lean back less.

Hip Circles, standing position

Hip Circles

30s

Hands on hips. Big slow circles.

  1. Stand with your feet a little wider than your hips, hands on your hips.
  2. Push your hips out to one side.
  3. Sweep them in a big, slow circle: side, back, side, front.
  4. Reverse the direction halfway through.

Easier: Keep the circles small until the hips warm up. One hand on a wall if your balance wobbles.

Standing Quad, standing position

Standing Quad

45s each side

Heel to glute. Knees together, hips forward.

  1. Stand tall with a wall or chair nearby.
  2. Bend one knee and take hold of that ankle behind you.
  3. Draw the heel toward your glute, keeping both knees together.
  4. Press your hips gently forward and stand tall.
Where you feel itFront of the thighFront of the hip

Easier: Loop a strap or towel around the ankle. Hold a wall with the free hand.

Standing Hamstring Stretch, standing position

Standing Hamstring Stretch

45s each side

Heel forward, toes up. Push your hips back.

  1. Stand tall and step one foot a small step forward.
  2. Rest the front heel on the floor with the toes pointing up.
  3. Bend the back knee a little and push your hips back.
  4. Rest your hands on your thighs, keep your back long, and breathe.
Where you feel itBack of the front legBehind the knee

Easier: Keep a hand on a wall or a counter. Take a shorter step.

Leaning Calf, standing position

Leaning Calf

45s each side

Hands on the wall. Back leg straight, heel down.

  1. Stand facing a wall and place both hands on it at chest height.
  2. Step one foot back, toes pointing forward.
  3. Straighten the back leg and press the heel toward the floor.
  4. Lean your hips gently toward the wall.
Where you feel itCalf of the back leg

Easier: Step the back foot in closer, or come up onto a step and lower the heel.

More practices

Ankle reset

Balance work, not just stretching.

about 7 min · 11 movements · standing

Ankle rebuild

The long ankle session. As much strength and balance as stretching.

about 12 min · 19 movements · standing to kneeling

Lower back

Gentle work for the lower back, moving the spine both ways.

about 6 min · 10 movements · standing to kneeling to floor

All 38 practices

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Standing head to toe · 10 min