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Strength and Flex exercise plan: how-to videos

Video: NHS Strength and flexibility - posture

In this video, Laura from the NHS Couch to 5K programme, shows you how to have the correct posture.

Media last reviewed: 3 April 2022
Media review due: 3 April 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - warm up

In this video, Laura from the NHS Couch to 5K programme, shows you how to warm up.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - standing press-up

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a standing press-up.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - pull-up

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a pull-up.

Media last reviewed: 3 April 2022
Media review due: 3 April 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - squat

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a squat.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - thigh stretch

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a thigh stretch.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - calf stretch

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a calf stretch.

Media last reviewed: 3 April 2022
Media review due: 3 April 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - chest stretch

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a chest stretch.

Media last reviewed: 3 April 2022
Media review due: 3 April 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - upper back stretch

In this video, Laura from the NHS Couch to 5K programme, shows you how to do an upper back stretch.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - tricep stretch

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a tricep stretch.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - sit to stand

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a sit to stand.

Media last reviewed: 3 April 2022
Media review due: 3 April 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - wide squat

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a wide squat.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - bench dip

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a bench dip.

Media last reviewed: 3 April 2022
Media review due: 3 April 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - wide pull-up

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a wide pull-up.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Video: NHS Strength and flexibility - sit to stand with calf raise

In this video, Laura from the NHS Couch to 5K programme, shows you how to do a sit to stand with calf raise.

Media last reviewed: 3 May 2022
Media review due: 3 May 2025
See exercise video safety information

The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

  • you have any concerns about your health
  • you are not sure if the exercises are suitable
  • you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

Page last reviewed: 24 October 2018
Next review due: 24 October 2021