The 2-minute exercises an Osteo wants you to do everyday when WFH

Staying active is the lifehack you need to stay healthy during iso. Osteopath Fiona Hooper breaks down her 6 simple exercises for keeping pain at bay.

What you need


1. Plank

Begin flat on your stomach, then engage your core, lift your hips and move into your usual push-up position – rest on your elbows and forearms if a full plank is too intense. Focus your gaze on a point just in front of your head, keep your hips bent and knees hovering off the ground.

2. Resistance band wrist stretch

Wrap the resistance band around your wrists and perform alternating finger taps forward, side and back.

3. Banded wall squat

Remember to keep your torso upright and your head facing forward. Keep your back straight, push your hips back, weight in your heels and ensure your knees don’t track past your toes. You can also add hip openers and alternating calf raises for a deeper stretch and greater challenge.

4. Burpees or mountain climbers

For burpees start standing. Squat and plant your hands on the floor in front of your feet. Jump your feet back to a plank position, hold for a second, then jump your feet back towards your hands. Stand up straight, jump, then repeat.

For mountain climbers, start in a high plank position, then draw your right knee in towards your chest. Swap and bring the right knee. Alternate between the two at a quick pace and ensure you keep your wrists stacked under your shoulders with your arms perpendicular to the floor.

5. Side plank

Lay on your side with legs extended and elbow under your shoulder, engage your core, and lift up your hips to make one long line. Swap sides and repeat.

6. Downward dog into cobra

Start in a tabletop position, then lift your hips up and back, pushing through your hands and feet. Lower your body to lie flat on the mat, then keeping your elbows and shoulders back, lift your chest off the ground. Flow back into downward dog and repeat.

Fiona Hooper is an Australian-based and trained Osteopath, specialising in holistic and women’s health.

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