Vinys
All movements

Neck, upper back, shoulders, wrists, lower back, hips, knees and ankles

Full Body Warm-Up: Supine

A gentle whole-body warm-up in the most relaxed position there is.

Transitional180 to 300 seconds
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How to do it

  1. 1

    Lie on your back with your knees bent

    Feet flat on the floor, arms resting by your sides, and a pillow under your head if that is more comfortable. Knees bent is the base position here, and a folded blanket under the pelvis is optional.

  2. 2

    Start at the far end with ankles and feet

    Circle the ankles in both directions, point and flex the feet, then spread and curl the toes. Everything stays small.

  3. 3

    Move up to the knees and the pelvis

    Slide one heel along the floor and back, then the other, then rock the pelvis gently forward and back a few times.

  4. 4

    Finish with the shoulders, arms and neck

    Roll the shoulders on the floor, take the arms slowly overhead and back if that is comfortable, then turn the head gently side to side.

  5. 5

    Take three to five minutes over the whole body

    A few repetitions per joint at a resting pace. Every movement can be smaller, and the floor is there to support you the entire time.

What to watch for

Letting the movements grow now that the floor is doing all the supporting. This is deliberately the lowest load version, so keep everything small and let your back stay quiet on the mat.

Ways to adjust it

  • Pillow under the head
  • Range per ability
  • Knees bent as the base position

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Also part of sessions for

POTS and dysautonomia

Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.