Practise a strength circuit twice weekly
Whenyou finish work on Tuesday and Friday
On a stable chair do five slow rises; then do five wall presses with hands at chest height and five supported heel raises. Rest as needed and, if comfortable, repeat the circuit once; breathe throughout and build gradually.
Why it works
Twice-weekly strength work is recommended, but this short starter circuit is not a complete programme or a pain treatment.
Start tiny
Do one slow rise from a stable chair, using your hands if needed.
What you’ll notice
You have a repeatable starting point for strength practice.
When it slips
A session disappears into overtime; do the tiny version and return on the next planned day.
SafetyStop if symptoms worsen. Seek assessment for persistent pain, numbness, pain spreading down a limb, or pain after injury. Use a stable chair and a solid wall.
World Health Organization. WHO guidelines on physical activity and sedentary behaviour. WHO, 2020. Read the source ↗ NHS. Strength exercises. Reviewed 28 February 2024. Read the source ↗
Mastery: Practices you develop over weeks through skill, planning and trade-offs.
