NHS Strength and flexibility: pull-up 

The NHS Strength and flexibility podcast series helps you get fit without the expense of a gym or fitness trainer. Featuring Laura from the NHS Couch to 5K programme, these podcasts talk you through a series of equipment-free exercises to improve your strength and flexibility. In the videos accompanying the podcast series each exercise is demonstrated. In this clip, Laura shows you how to do a pull-up

Download the series videos and podcasts from iTunes

Transcript of NHS Strength and flexibility: pull-up

STRENGTH AND FLEXIBILITY PULL-UP

For these, you'll need some railings which you can hold on to

with your hands at about shoulder height.

A horizontal bar or tree branch at a similar height will also do.

To get into position, stand right up to the railings.

Hold on to the railings with your hands at shoulder height

and shoulder width apart.

Your feet should be directly below your hands.

Stand up straight.

Now straighten your arms, feeling yourself lean back.

To start the move, bend your arms and pull yourself towards the railings.

Your bent elbows should be tucked in.

Then straighten your arms to return to the starting position.

For more of a challenge,

step your feet further forwards underneath the railings,

feeling yourself lean back even more.

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Strength and Flex: week by week

A week-by-week breakdown of the five-week Strength and flexibility podcast series