Unlock After Sitting: Hips, Spine and Ankles

A standing warm-up beside the desk, designed for last-period classes when students arrive after hours of sitting. It brings movement back to the hips, spine and ankles before heading outside or starting a hands-on theory session.

How to play

1. March in place with big arm swings and gradually higher knees (2 min).
2. Hips: hip circles with hands on the waist and short side lunges with one hand on the desk (2 min).
3. Spine: trunk rotations with arms crossed on the chest and a gentle backbend with hands on the lower back, eyes forward (2 min).
4. Ankles: knee rocks forward over a front foot and two-leg heel raises (2 min).

Rules

• Each student stands beside their desk with clear space around them; backpacks go under the desk.
• No jumping or running inside the classroom.
• The backbend is gentle, without dropping the head back.
• The desk can be used for support, but never the chair, which can tip.

Variations

Adaptations

• Limited mobility: does every block seated with rotations, shoulder circles and ankle movements.
• Visual impairment: gets a spot by the wall and a detailed description of each exercise.
• Overweight or sore joints: shorter side lunges and constant support on the desk.

Learning goals

• Restore mobility after a long period of sitting.
• Learn mobility exercises that work in any space.
• Become aware of how sitting affects the body.

Teacher tip

Perfect for rainy days or when class starts in the classroom. Ask at the end how they feel compared with the start.

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