NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Sessions

Cool-down

Stretch after every strength session. Hold each stretch still, without bouncing, and keep breathing.

Start cool-down ▶
  1. 1Chest Stretch in a DoorwayHold 20 to 30 seconds
  2. 2Neck and Shoulder Rolls5 slow rounds
  3. 3Seated Hamstring StretchHold 20 to 30 seconds each leg
  4. 4Half-kneeling Hip StretchHold 20 to 30 seconds each sideOn the floor. Gentle start: skip it, or do it standing in a long split stance.
  5. 5Cat-Cow8 slow roundsOn the floor. Gentle start: do it seated on a chair.
  6. 6Child's PoseHold 20 to 30 secondsOn the floor. Gentle start: skip it.

Stop and tell us

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026