Stretching resources

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine one - Parcel processing & freight handling.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day, I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One, if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two, make sure if there's any injury, you report it to your line manager or the onsite exercise physiologist.

And three, breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel, so let's get ready for your shift.

In an empty room, Lee and two women wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine One.

Text: 1. Marching on the spot.

Let's get started. Today I have Suman here and Terry from Parcel Processing.

Let's start with marching on the spot, lifting the knees up nice and high. If you need to swing your arms, like Suman, to get your body and upper body warmed up, start swinging your arms as well. Ex-marching girl. And, Terry, just drive those knees down. Push the heels down through the ground and lift it up. To make it a little bit easier, just lift the heels a little bit off the ground. Don't lift the knees up so high. Swing the arms. Perfect. And hold it there.

Text: 2. Squat and arch.

Squat and reach. Hands on hips. Leading back with the hips, pushing back, keeping the chin up, pushing back up. Coming down, lowering down nice and easy. Pushing up. And good. From here, you want to make sure you drive back with the hips, looking up. Again, keep that chin nice and high. Push down, hold this one for two, three, and come up. Push back with the hips, drive, and drive through the heels too when you're standing up. Lift the chin, make sure your back's nice and straight. Really good for lifting, for helping those quads that you're going to lift later on. Pushing down. Hold. Come back up. Now, to make it a little bit easier, don't go as deep but make sure your back is as straight. Got to keep that really straight. Don't go down as far and just pushing back up. Two more. Go down and push up. One more. Go down, come back up.

Text: 3. Picking apples.

Picking apples. Hands on the hips here. I want the right hand to reach across the body, across the shoulder and coming back into the middle. Nice and slow to start with. Place the hand back on the hip, come back, on the hip, reaching out. Come back. Nice and easy. Really important here, you turn that rear foot around when you're doing it, making sure you reach out across the body. The hips move as well. Good for warming up that lower back and getting that core ready to work at the same time. Your toe follows your nose, so when you're turning, that rear toe needs to come around and reach out at the same time. And reach out there and back to the middle. Good. Come back to the middle now. Just have a breathe for a sec, get set again. Nice and balanced, bend at the knees. Reaching out with the right hand across the body. Coming back in, changing the hands over. You'll feel this stretch all the way down the back, through the hip there as well, loosens that up, gets it ready, and back to the middle. One more to the right, come back to the middle and relax.

Text: 4. Step lunge.

Step lunges. Hands go on the hip. We're going to place our left leg forward, separate our stride, going down so our rear knee is just behind our front heel. Breathe in on the way down, out on the way up. We go down, that's three. We're going to do two more. Go down, back up. One more. Down, back up. Now, step back and change our legs. Now right leg goes forward this time. We'll start off again just with a quarter or half-lunge. If you can't go down halfway, just modify it, make it a little bit easier and only go down a quarter of the way. Really important our balance and our core is activated here. Back up, one more. Come back to the middle. Left leg forward. Going to do two this time, shoulders and hands back, go down one, again. Progressively make it deeper if you need to for a little bit harder. Come back to the middle. Right leg forward now. Going to go down for two. One, two. Come back to the middle. Relax, shake it out.

Text: 5. Hula hoops.

Hula hoops. Hands on hips. Pushing our hips slightly forward here, we're going to rotate around to the right, pushing our hips back and forward. Again, don't go fast to start here, make it nice and easy to start. We're going to do five to the right. That's four, one more. Five back to the centre and then around to the left. We're going to do five that way as well. Really important here that we push back and get that lower back ready to go. Bend the knees, make sure they're nice and soft. Coming back up. Good. Back to the centre. We're going to go forward again and then around to the right. Just pushing back, keeping those knees nice and soft at the same time. So let's go back to the centre again, we'll go to the left this time. Round and back. Push forward. Warm up that lower back, thighs as well. Back to the middle. Down to the right this time, around we go. One, two. We're going to do three more. Four, five. Good. Back to the middle. OK, and just relax. Shake it out.

Text: 6. Torso twist.

Torso twist. Placing your hands on your hips. Making sure your knees are nice and soft. We're going to twist around to our left and take our right hand up there and twist around. Come back to the middle, around to the right. Back again, around. Our nose follows our toes, so when we turn our foot, our nose following that around as well. Coming back to the middle, keeping the back nice and stable. As we turn, and doing manual handling, we want to lift and keep that back nice and straight. Stabilise it there, keeping the body turning around, your nose follows it, so you're placing it, and your whole body moves in one action. Turn back around. Back to the middle. And twist around to the left. Up we go. Right hand across. Nice and steady. You don't need to rush these motions. Come back up. Turn. Back to the middle. Hold it there. And relax.

Text: 7. Breathing.

Breathing. Arms across the chest. Going to breathe in through our nose, out through our mouth, so fill the lungs up. And blow out. We're going to fill the lungs up, breathe through the nose, relax, keep the knees nice and soft. I want you to think about your shift ahead and how you can be safer when you're lifting, doing manual handling. Breathe in through the nose, out through the mouth. Nice and easy, fill the lungs up. Focus on what you need to do. If you're picking things up, bending back, making sure your back's nice and straight. Again, breathing in, breathing out. Nice and steady. Fill the lungs. Breathe out. Let's come back to the middle together. Breathe in. And breathe out. Relax. Now your body and mind is all warmed up. Have a safe shift.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine two - Parcel processing & freight handling.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day, I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One, if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two, make sure, if there's any injury, you report it to your line manager or the onsite exercise physiologist.

And three, breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel, so let's get ready for your shift.

In an empty room, Lee and a man and a woman wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine Two.

Text: 1. Hip swings.

Let's get started. Today we have Suman here, who's a parcel processor, and CJ, who's a freight handler.

We're going to start today with hip swings. Raising your right leg up, swinging it out to the outside, placing it back down and changing over to the left. Spinning up, back down, placing it down. Now, to make it a little bit easier, you don't have to lift your leg so high, and rotating out to the outside there, placing it back down. Raise your right leg up, spin it out, place it back down. Left leg up, spin it out, placing it back down. Back to the middle, right leg up. Spin it around, placing it back down. Left leg - back and down. OK, hold it there.

Text: 2. Squat with external rotation.

Squat arch with external rotation. Squatting down, feet shoulder-width apart, run our hands on the outside of the knees, pushing our knees out. Want to hold that for three, four, five. Coming back up.

As they squat, they put each hand on the opposite thigh.

This time I'm going to cross them over. Our hands go right and left, looking up, lead with the chest, hold it there. If you need to modify it a bit, you can come up to make it a little bit easier. Just in that position there. Then come up, back to the middle. Hands on the outside of the legs again. Pushing down, leading out with your hips, looking up, lead with the chest. Keep that back nice and flat. Come back up. Again, to make it a little bit easier this time, don't go down as far. Crossing the right hand over, left hand over, up, forcing out, lifting that chin, breathing in. Now relax. Very good for getting your back and your legs ready for that manual handling and lifting. Coming back up. Last one. Hands on the outside, just look up, pushing out, come back up and relax.

Text: 3. Step lunge with opposite arms.

Step lunge with opposite arms. Stepping forward with the left leg. Raising your right arm up, lowering it down. Opposite side, stepping back. Now, to modify this and make it a little bit easier, don't go as deep and don't swing your arms to do it. Making sure your shoulders are nice and square to the front and your back's nice and straight. Coming back to the top. Really good, concentrate on the foot placement 'cause you're going to step into the ULD, pick up the parcel and bring it back. Step forward again, come down. As you can see, there's three different phases here. Not so deep, a little bit deeper and adding the arm swing in at the same time. Come back. Two more, left leg. And right leg. And hold it there.

Text: 4. Picking apples reach high and low.

Picking apples high and low. Picking apples high and low. We're going to stand feet shoulder-width apart. Our nose is going to follow our toes, so when we turn and reach out nice and high, reaching out there, coming back to the middle. Hands on the hip, reaching out. This time we're going to go low. So back to the middle, reset, go down low, reach down, leading with our chest, coming back up to the middle, going down low again. Picking it back up, we're going to go high. Reaching out, stretching out, bring it back into the middle. High, come back down low and stay low this time. Reaching. Nose follows our toe. Come back up and down. Make sure we lead with the chest for this one. High, up there, come back. Up there again. Now, let's stay high again, stay on the right. Stay high, coming out. One more on the left, high. Come back to the middle. Now we're going to go low, so we're going to go down, turn, back up. Lead with the chest. Go down low. One more each way. Back to the middle, low. There. Turn it around. Very good. Back to the middle. And relax.

Text: 5. Standing trunk rotation and reach.

Standing trunk rotation and reach. Feet shoulder-width apart, just place your hands on your hips to start here. Nice and easy. We're going to spin around to the left and reach out. Make sure we lift the heel of that front foot as we turn it around and reach out across the body. To make it a little bit easier, just place the hand on the shoulder and look around. Don't twist as far, and just ease yourself into that motion. If you can and you want to reach a bit further, like CJ, just reach out, come back to the middle and look over that shoulder as you twist around. Your nose follows your toes. Twist it and reach. Make sure you lift that heel and turn all the way around. Come back to the middle and we go again. Back, one more. Just around, hold and come back. And relax.

Text: 6. Torso twist with hands behind your ears.

Torso twist, hands behind the ears. So place your fingers just behind the ears here. Now, it's going to make it a bit easier, just bring the elbows down. CJ, bring them down there. To make it a little bit stronger stretch for there, hold it back. Now, what we're going to do is rotate around to the left and just bring it around and stretch, coming back around again. Again, around to the right, twisting, nose follows the toes. So lift that and turn and feel around. Again, keeping that lower back and the back nice and straight. Keep breathing as you breathe in as you turn. Good. Relax. And back to the middle. OK, one more. Around we go. And back. Around to the right. And back to the middle and just relax.

Text: 7. Breathing and reach.

Breathing and reach. Placing your arms out to the front, reaching forward, bending at the knees, nice and easy. Breathe in through the nose, out through the mouth. Get some big, full breaths in. Breathe in through the nose, out through the mouth, keeping your back nice and straight, starting to think about your shift ahead. Keep the knees bent always, nice and easy. Breathe in. And out. Breathe in. And one more. And relax, bring it in.

Now your mind and body's all warmed up, have a great shift.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine three - Parcel processing & freight handling.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day, I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One, if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two, make sure, if there's any injury, you report it to your line manager or the onsite exercise physiologist.

And three, breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel, so let's get ready for your shift.

In an empty room, Lee and a man and a woman wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine Three.

Text: 1. Butt flicks.

Let's get started. Today we have CJ here, who's a freight handler, and Terry, who's a parcel processor. How are you doing?

OK, let's get started today. Butt flicks. Standing and flicking the heels up to the butt. Now, you don't need to flick them up too fast. You get a good pace going here, warm up the thighs, get the blood flowing through the body, get the heart working and breathing nice and easy. And to make it a little bit easier, just little heel kicks here. So you don't have to flick them up so high. If you want a bigger work-out, look at CJ here flicking them up. Good. Back to the middle. Keep walking now. The butt flicks are fantastic, warming up the thighs, getting the heart going, nice and easy. Three more. One, two, three. Hold it there.

Text: 2. Squat and reach.

Going to do a squat and reach now, guys. Hands are on our hips, feet shoulder-width apart. We're going to put our hands on our hips, go back. Once we get to the bottom we're going to reach up, elbows nice and tight by our side, bring them back down so elbows touch our sides. Hands back on the hips. Coming back up. Make sure we lead out with the hips, going down, reaching up and pulling back down. Hands back on the hips, coming back up. Now, to make it a little bit easier going down, drive out through the hips, hands go up. Don't reach so high. Come back down. Hands on the hips, back up. Really good for warming up the thighs and the lower back. Hands up, driving back down again. Perfect. Coming back up. We're going to do one more. Going down, reaching up, coming back down, hands on hips, standing back up. Back to the middle.

Text: 3. Side step lunge.

Side step lunge. We're going to step it on the 45-degree angle, shoulders back, going down. Making sure our toes follow our nose. Whichever way we're facing, our toes are facing that way as well. And to make it a little bit easier, just turn the body, don't go as deep in the lunge and stepping around. Great feet placement there. Turn it around, move. Back we go. Really important for picking up parcels when you go down, and the ULDs, once you're stepping in and out. Foot placement's really important here, making sure you're balanced in the middle. Back there, one more out to the left. Good. Come back to the middle. Hold it there.

Text: 4. Picking apples.

Picking apples. Feet shoulder-width apart. We're going to get up on our toes, but this time, when we're reaching out, it's going to lift our heels. Going to reach out to the right and come back to the middle. Again, our toes follow our nose. Whichever way we turn, our toes do what our hips do at the same time as well. Coming back around, reach out. Perfect. Nice and easy. Don't rush through the motion. Just hold it out there. Reach. Feel it down all through the back of your arm, through the back there, rotating around. Making sure we're getting used to turning when we've got parcels in our hands or anything like that. Hold it there. Back to the middle. Reach out. A little bit easier. Slow it down, reach out. Back to the middle. One more. There we go. Hold it there. Back and relax.

Text: 5. Flexion extension.

As they squat, they run their hands down their legs. When they stand up, they arch backwards slightly.

Flexion extension. We're going to lead back with the hips here. Running our hands down the front of our thighs, keeping our back nice and straight, lifting our chin up. Hold it down there. Coming back up slowly. Placing our hands on our hips, just moving our head back a little bit past centre, lifting our chin. Come back to the centre position. Lead back with the hips again, run our hands down our thighs. Hold it down there. Coming back up. Hands there, just look up. A little bit past centre. Come back to the middle. Feet shoulder-width apart here. Remember, running the hands down the front of the thighs, looking up. Coming back up, hands on the back. Arched back just a little bit, just past centre. Hands back to the front of the thighs. Going down again. Last one. We're going to go down. We're going to hold it. Lifting our chin up. Hands back up, hands on the hips, just large extension back. Coming back to the middle and relax.

Text: 6. Teapots.

Teapots. Placing your hands on your hips. Feet shoulder-width apart. We're going to go to our left to start with. Our right hand's going to come over the top. Bending at the side. Over the top, holding it there. Coming back to the middle. Changing hands. On our hip. Over the top. Breathing in, coming back. Really important for lifting freight and bags here. So, to make it a little bit more of a bigger stretch, reach out as far as you can, feel that all the way down the side of the body. Coming back to the middle. To make it a little bit easier, you can place your hand across your head, feel it there, again, keeping that body nice and straight on the side. Coming back to the middle now. Back over the top, reaching. Keeping the knees soft and bent at the knees. Coming back to the middle now. Hand back over the top. Hold it there. We're going to hold that one. Reach out. Come back to the middle. And relax.

Text: 7. Breathing.

Breathing. Feet shoulder-width apart. Soft knees, soft hips. Arms across the chest. We're going to breathe in through the nose. And breathe out through the mouth. I want you to start thinking about how we can be safer at work. Breathing in, filling the lungs up, lifting that rib cage, taking a real big breath. I want you to reflect on how you can be safer for everybody as well, and yourself, at work. Breathe in, breathe out. Making sure our back's always straight, we're moving our feet when we turn and move, and we've always got soft knees. Big breath in. And out. Last one. Big breath in. Now the mind and body's all warmed up, have a great shift.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine one - Truck & van drivers.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day. I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One - if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two - make sure if there's any injury, you report it to your line manager or the onsite exercise physiologist.

And three - breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel. So let's get ready for your shift.

In an empty room, Lee and a woman and a man wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine One.

Text: 1. Marching on the spot.

Let's get started. Today, I have Shara here on my left, who's a van driver, and Mars on my right, who's a truck driver.

Marching on the spot, guys. Getting your legs up nice and high. We're going to warm the body up now, get it ready for the shift ahead. OK - if you want to make it a little bit easier or just gentle into the warm-up that we're doing today... Just drop the heels down. Don't lift your legs so high. So just lift your knees a little bit off the ground. Swing the arms a little bit less. And off we go. If you want a bigger, more intense work-out, left the legs up, swing the arms through... Good. OK, Mars. A little bit more now. Good. Hold it there.

Text: 2. Step lunge.

OK, step lunges. We're going to step forward here. Our left leg goes forward. Our rear knee goes behind the front heel. Going down. Shoulders back. Pushing back. Change legs over. Pushing back. Really good for getting in and out of the vans and the trucks, pushing yourself up and down. Lunging forward again. Shoulders back. Looking up at the top. Good, Mars. OK, you breathed in on the way down. Blow out on the way up. Breathe in. Just like stepping into the van. When you get up, blow out the air. Get the body ready to go. One more. Good.

Text: 3. Rowing.

Next one - rowing. Feet apart. So when we row, feet apart, bend at the knees, hands out to the front, blow out, pull the arms back. Go forward. Pull back. Go forward. Now pull back. To make it a little bit easier, just bring the elbows back. Not as far. Reaching forward. Now, remember, breathing in, pull back here. Engage your back again. If you're lifting and carrying during the day, the manual handling, getting the shoulders ready and the arms for lifting and carrying. Pull it back. Breathe in. And breathe out. Good.

Text: 4. Hula hoops.

They circle their hips.

Hula hoops. Hands are on the hips. Bend at the knees again. Rocking forward. Let's start at midday. Going around. Going to do five to the right. Again, shoulders are back. Bend at the knees. Stay in the middle. Back the other way now. And breathing. Just relax. Get the body ready to go. Good for engaging and mobilising the lower back, the glutes as well, getting the core ready. Bend at the knees. Make sure they're soft, ready to go. Back to the middle. And back the opposite direction again. Hands on the hips. If you want to, you can even put your hands across your chest. Just another way to do it. Just relax. And breathe in again. Good. OK, back to the middle.

Text: 5. Squat and arch.

Squat and arch this time. So feet shoulder-width apart here. Knees stay in line with our toes. Hands on the hips. Lead in with the hips, keeping our back nice and straight. We need to make sure this is really good. Good posture. Bending down. Lead with the hips. And coming back up. This is for getting in and out of the trucks and the vans as well, also lifting the bags off the ground if you need to, making sure the posture's good there, coming up, bending down. Good. Let's take it a little bit deeper this time. Hold it down there. Engage. Push up. Really important. Keep that chin nice and high. Keep the back straight. Pushing up through the heels as well. Good posture. Coming back up. Let's go down. And up.

Text: 6. Single leg stand.

Single leg stand. So... Feet just together. Left leg. Balance up on that. Can put your right leg forward. Again, soft knee. This works on the balance, getting centralised in the body. Everything working together. Again, shoulders back. Work that balance in the core. To make it a little bit easier, you bend the knee back, balance the toe on the ground. So if you're like me and struggle a little bit with balance sometimes, put the knee back, bend there. OK. Feet both back to the middle. Hold it there.

They stand on their right legs. Mars bends his left leg backwards and rests his toe on the ground. Shara holds her left leg forward, and both arms out for balance.

Bending down if you need to. Balance. Or hands out to the side. Perfect. Again, up... And just concentrate on your breathing, making sure you're getting yourself ready and starting to think about what's ahead for your shift for the day. Hold it there.

Text: 7. Breathing.

OK, last one's breathing. Really important, this one. Gets you focused for the day, thinking about what you're going to be doing. Again, feet wide astride. Shoulder-width apart. Can either put your hands on your hips, Shara, or across the chest. You breathe in through the nose. Fill the lungs up. And breathe out and relax. So fill 'em up. Big breath. And relax. Hands nice and high. Get 'em in. Fill the... Perfect. Fill the lungs up. Breathe through the nose. And relax. And get the whole body ready to go for the day. Start thinking about it, 'cause you're going to have to lift boxes in and out of trucks, pulling yourself up, so you want to be safe, everything you're doing. So make sure that you're safe and ready to go. And, Shara, you fill up. Good. Nice big breath. OK, relax. Shake the body out. Now, your mind and your body's ready for work. Have a great shift.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine two - Truck & van drivers.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day. I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One - if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two - make sure if there's any injury, you report it to your line manager or the onsite exercise physiologist.

And three - breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel. So let's get ready for your shift.

In an empty room, Lee and a woman and a man wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine Two.

Text: 1. Hip swings.

OK, let's get started. Got Dave here and Shara. Both van drivers. Today, we're going to do hip swings. So, raising your right leg up, rotating around to the outside, placing it back down. Raise your left leg up, rotate it to the outside, place it back down. Really good for loosening up your hips and your lower back. Rotate it to the outside. Place it back down. Right leg, raise it. Rotate it. Place it on the ground. Now, to change it a little bit, don't lift your leg so high. Just lift it a little bit off the ground. Rotate. Stilt there. Place it back on the ground, back to the middle. Right leg up. Rotate out. Place it down. Back to the middle. Left leg up. Rotate out. Place it down. Back to the middle. One more each side. Right leg up. Rotate. Place it down. Left leg up. Rotate out. Place it down. And relax.

Text: 2. Step lunge.

Step lunges with opposite arm. Left leg forward. Right hand. Coming up. Good. Now, to change it a little bit, don't go as deep as you need to. Keep the knee just off the ground. Not so deep in the lunge position. Good. Warming up the quads, the glutes. Getting ready for getting in and out of the trucks and the vans and picking up and manual-handling all the equipment. Back. Two more. And back to the middle.

Text: 3. Row with external rotation.

Row with external rotation. Feet shoulder-width apart. Slightly bent at the knees. Toes out. Reaching forward. Pulling back with the elbows. And rotating them up. Back down. Reaching forward. Pull back. Rotate up. Working here. Pulling back, rotating. Warming the shoulders up. Getting ready for the manual handling. Really important to stretch forward, get the back nice and warm. Reach forward. Control your breathing also. Get nice and relaxed. Reach forward. Get it out there. Pull back. Rotate up. Get those shoulders ready for the lifting, carrying, that you're doing. Pushing forward. Come back. Yeah. Also important to keep the lower back nice and flat and getting everything ready for your shift ahead. Two more. Reach out. Come back. Rotate. Back down. Reach forward. Come back. Rotate. And come back up. Stand in the middle.

Text: 4. Standing trunk rotation and reach.

Standing trunk rotation with a reach. Going to reach around, twisting it to the left, reaching out to the right. And what we do here is we turn the whole hip around, reaching out, and we reach out across the body, come back in and reach out. Really important here that we come up and rotate the feet and the hips at the same time, so you're reaching out across the body and coming back... and back again. Reach out. Really stretch it out. Reach forward. And come back. Keep the hips moving around. Really good to loosen up the lumbar. Getting everything ready through the midsection of the body as well. Reach out. Coming back. Reach. Back to the middle. Two more. Round. Reach out. Really important. Keep those hips turning around. Back to the middle.

Text: 5. Squat with external rotation.

Squats with external rotation. Squatting down. Feet shoulder-width apart. Crossing your hands over. Placing them on the outside of your legs. Pushing out. And forcing your legs to go out. Stretching across the top of the shoulders here. Pulling the arms. Warming up the shoulders, the lower back. Good for your posture. Now, you want to hold that for the count of 5, 6, 7, 8, 9, 10, and come up. Breathe in. Go down. Change it a little bit. We're going to place the hands on the outside of our knees this time. Going to push our knees out. Place it there. Push back the hips. Pushing out. Breathing. 8, 9, 10. Coming back up. Little bit of a shake. Cross over again. Reach in there. Push out. Really warm up that back. Because if the manual handling you're going to do, lifting up the boxes and moving, you need to be really warm through those areas. Crossing now. 9. 10. Coming back up. Placing your hands on the outside again. Pushing out with the knees. Again, really good posture. Lift that chin. Get the lower back and the back nice and straight. Keep yourself breathing. Relax. Come up. One more with a crossover. Bending down. Hands on the outside. Lifting up. So lift that chin. Keep the back there. Pushing out. Breathe. And relax. Coming up.

Text: 6. Heel toe.

They rock back and forth on their feet, from their toes to their heels.

Going to do heel toe. So, soft at the knees if you need to. And you roll forward onto the toes. And coming back onto the heels. This isn't a big movement, but really important for stabilising yourself getting in and out of the vans and the trucks, rocking forward and coming back, onto the heels and back up. Again, nice and easy. If you need to, hands out to the side or hands on hips. Just rocking up. Coming back onto the heels. And back up. Remember, not a big movement. Really important, though, for stabilising yourself, getting off the ground, in and out of the vans. Back up. OK, relax. Shake it out.

Text: 7. Breathing.

And now breathing. So, hands out to the front. Pushing out. Breathe in through the nose. Out through the mouth. Breathe in through the nose. Out through the mouth. Let the body relax, fill itself up. Breathe out. Breathe in. Fill it up big. Blow out. To change it a little bit, place the hands on the hips. Again, soft at the knees. Breathe in through the nose. Out through the mouth. And one more. And breathe out.

Now, the body and mind's warmed up ready for your shift. Think about how we can be safer at work today.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine three - Truck & van drivers.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day. I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One - if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two - make sure if there's any injury, you report it to your line manager or the onsite exercise physiologist.

And three - breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel. So let's get ready for your shift.

In an empty room, Lee and two men wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine Three.

Text: 1. Butt flicks.

Let's get started. Today, I have Mars on my left here, who's a truck driver, and Dave, who's a van driver.

Standing, both feet shoulder-width apart. Flicking your heels up to your butt. Just flicking up. Warming up the body, getting the blood flow nice and through, flicking through. Now, if you want a bigger action, flick it up harder and faster and go across. Little bit of a box step left and right. Or just stay in the middle and flick the heels up. Keep flicking there. If you want to put your hands behind yourself as well and feel it flick up, you can do that as well. So the quicker you go, the quicker you're going to get the legs and the heart rate going as well, so... If you want to take it nice and easy, just steady and balance. It's good. OK. Hold it back in the middle.

Text: 2. Side step lunge.

Side lunges. So your nose is going to follow your toes. You're going to go to left leg first. So step on the 45 out to the left. Step out. Going down. And back up. Back to the middle. Turn it around. Nose follows the toes. Coming back to the middle. On the 45. Perfect. Going down. Back to the middle. Out to the right. Really important here. Keep your balance. Engage that core. Make sure that you're pushing through the heels and you're swinging. It just assists you when you're lifting and turning and moving those big boxes around and getting things off the ground. Manual handling, really important to make sure you're warmed up, the legs in the drivers. One more to the left. And back to the middle.

Text: 3. Squat with overhead row.

Squat with overhead row. So, feet shoulder-width apart. Bending down at the knees. You go down into the squat. Make sure, again, you lead out with the hips. Leading out with the hips. Reaching our hands up. And pulling them back down. And standing back up. Again, lead out with the hips. Reach up. Pull down. And then stand back up. This time, we're going to go down into the squat, hold it down there. We're going to keep our hands up. We're going to reach as high as we can, going to hold it a bit longer. Really good for lifting parcels and everything from above your head down. So pull down and then stand back up. Relax. Take your time with this one. Just relax a little bit into it. Squat down again. Reaching up, as high as you can. And come back down. Stand back up. OK, one more. To make it a little bit easier, going down, only halfway. Reach up. So you're in that position. Reaching up. And come back down. Back up. Good. To make it a little bit harder, go down deeper, reach up. Really reach out with those arms. Pull 'em in. Pull the arms back. And back down. One more. Down. Reach up. And pull back down. Standing back up.

Text: 4. Flexion extension.

Flexion extension. Feet shoulder-width apart. Hands on the front of the thighs. Really important here that you keep the knees bent. Running your hands down. Just past there. Coming back up. Hands on the hip. Extending out. Shoulders back. Get a little arch there on the spine. Now, when you go down, hands back on front of the thighs. Running your hands down. Lead out with the hips. Make sure your hips lead out. Taking it down. This is really important for when you pick up the manual labouring, stuff, bags and boxes and everything. Coming back up. Hands on the hips. Just tilting back. Keeping the knees really soft here. Making sure that you look a little bit above the head. Just past centre. Coming back to the front. Hands on front again. Running them down. Really important - I'll say it again - that our feet are shoulder-width apart. Coming back up. Hands on the hips. Just laying back. Now, to make it a little bit easier this time, just run your hands down, just hands to the knees, looking up. Again, really important. Keep that back as straight as you can. Lead out with the hips. Come up. Back to centre. And just arch. Always keep these knees soft and bent. Back to the middle.

Text: 5. Squat and reach.

Squat and arch and overhead reach. So, feet wide, shoulder-width apart here. Toes in line with your knees. Making sure you're bent there. We're going to sit down on our heels first, pushing down on the heel of our feet, making sure our back is nice and straight. So we're going to push down again. Once we're down here, you reach up. And stretch out. Feel that stretch all the way through the back here. And reaching out. And we come from that position. Bring your hands back in. Stand back up. Relax. Take your time. If you want to here, you can take your feet a little bit wider as well, just to get more balance - again, engaging that core and the lower back. Again, you're going to come down into the squat. Lead with the hips. Reach up. Really reach up. This is good for lifting those boxes and parcels and moving them around, also engaging those shoulders. OK, bring it back down. And stand back up. Perfect. To change it a little bit, make it a little bit easier, only half-squat. So this time, go down, it's a half-squat. And reach up. Reach up there. Hold it up. Look up. Bring the arms down. And stand back up. Hands on hips. If you need to, get your balance again. Going to do two more. Stay in the same position this time. Stay there. Go down to the squat. Leading out with the hips. Really lead back. Hold up. Reach up now, guys. Elbows nice and tight by the side. We're going to bring 'em straight down, bring 'em back in. Standing up. And straight into it again. So up, into the squat. Reach up. Bring it back down. Standing back up.

Text: 6. Heel raises.

Heel raises. Rolling up onto the toes here. Holding it up. Coming back down. Seems like a really simple movement. Really important, though, for the truck drivers and van drivers getting the three points of contact when you're getting in and out of the van, keeping your balance really stable. So you rock up on your toes. Hold that up. Coming back down. And relax. Roll back up. Hold it up for five. And back down. Come back down. Hold it up again. One, two, three, four, five. Come back down. To make it a little bit easier, you can roll with your toes. So roll up and come back down. So if you need to take a little bit of a break, you'll work into this and get stronger at it as well. But, again, really important, three points of contact when you're getting in and out of trucks and vans. Rolling up. Coming back down. Roll up. Come back down. Another little tip also, hands out to the side or hands on the hips if you need to. Roll up. Again, working on that balance, making sure you're stable. Because you will be getting in and reaching, climbing up and down from trucks and vans. Up we go. Back down. Two more. Hold it up. And down. One more up. Good.

Text: 7. Breathing.

Breathing. OK. Get yourself nice and comfortable here. Feet shoulder-width apart. Bend at the knees. We're going to relax into this one here. Hands behind our heads. Interlock your fingers if you want. So interlock the fingers behind your head. Bringing the elbows in. And then coming back, opening up the rib cage, and relax. Bring the elbows back in. Again, breathe through the nose. When you come back, open it right up. Really open up the chest here. Get the breath in. Fill it up. And go forward. Again, find your own timing in this. Make sure you feel comfortable with it. Take a nice, big, deep breath. Push back on those elbows. If you push back on 'em, that'll open up the rib cage, get more air in the lungs, and you'll feel much better. What you don't want to do here is pull down on the head, though. So just make sure your hands are comfortable. We're going to come down together, team. Come back. In through the nose. Fill it up. Hold it. Breathe out. As you breathe out, just collapse down a little bit. Important. Keep the knees bent. Feel comfortable while you do this. Coming back up. Let's just hold it there for 10 seconds this time. Hold it there. Relax. Coming back down again. Let it out. One more. Fill it up. Really fill those lungs up. Relax. Place your hands down by the side.

Now, your body and mind's all warmed up. Have a great shift.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post logo appears on a white screen.

Text: One Team Warm Up.

Routine one - Posties.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day. I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One - if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two - make sure if there's any injury, you report it to your line manager or the onsite exercise physiologist.

And three - breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel. So let's get ready for your shift.

In an empty room, Lee and two men wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine One.

Text: 1. Marching on the spot.

Let's get started. I've got Con here on my left. Pete on my right. Both posties.

So, let's start marching on the spot. Knees up nice and high. Swing the arms through nice and easy. Breathe through the nose, out through the mouth. Now, to make it a little bit easier, don't lift the knees and heels so high and don't swing the arms, but get the shoulders just moving forward a little bit. To make it a bit harder, lift the knees, drive through the heels, up and down. Swinging the arms back and forth. Shoulders back, breath in through the nose, out through the mouth, getting the body all warmed up, ready for your shift. Now, think about it because it's about the sorting and handling and delivering the mail. So you want to get everything warmed up, ready to go, and focused on your shift ahead. OK, slow it down now. And hold it there.

Text: 2. Step lunge.

Step lunge. Placing hands on the hips. Stepping forward with the left leg. Going down. Bend at the rear knee, coming back up. Stepping forward with the right leg and coming back up. Really important you place that leading leg safely on the ground. Place it down... nice and stable. Really important also to lift the gate out before you step down into the ULDs... pushing back and removing the standard letter trays and the large letter tubs, picking them up back out. Really important also to keep your back nice and straight. To change it a little bit to make it a little bit easier, just don't take a bigger stride forward, only half step through that lunge bending down. Back to the left leg. Down one more on the right. Coming back up, hold it there.

Text: 3. Squat and arch.

Squat and arch. Placing your hands on your hips, you're going to bend at the knees. Make sure your feet are shoulder-width apart. Going to drive down through the hips, bending down, keeping that back nice and straight, coming back up. Going to push back to drive through those hips, bend at the knees, coming back up. One more, pushing back. Keeping the back nice and straight coming back up. Now, to make it a little bit easier, going down, nice and slow, don't go down as deep. And come back up. Make sure you breathe through the nose, out through the mouth. Getting you ready and set for that manual handling, getting your feet in the right position, and your body balanced and warmed up, ready to go. Also really good for lifting the trays and the bags up. Coming back up. One more push back. Hold it there. Coming back up. Breathe out.

Text: 4. Chicken dance.

Chicken dance. Placing your hands up, top of the chest here, making sure your feet are shoulder-width apart, bend soft at the knees. Going to roll our elbows forward. Start off real little circles to start and then make them into bigger circles. Going to do 10 forward. 9, 10. And now backwards. Again, little ones backwards. Now, to make it a little bit easier on the shoulders and warming up that area, keep the elbows in if you need to. And then hold it there, guys. Now, go forward again. And for a bigger action to warm up that shoulder and isolate that area through the back, bigger circles as well. Forward and back. Now, just bend at the knees. Make sure you're really soft on the knees and at the hips. Getting that posture nice and straight. Good. And now forward. Circling forward. Again, getting those shoulders and arms ready for lifting those trays and the bags. Hold it there. Place it down. Next one.

Text: 5. Hula hoops.

They circle their hips.

Hula hoops. Placing our hands on our hips, making sure our knees are nice and soft. Going to bend at our knees. Going to push our hips forward to 12. Going to go round to the right. One. Two. Really good, this, for warming up your lower back and your knees and your hips, getting ready for your shift. Got one more, guys. Let's go around, back to the middle. Hold it there. Hold it back in the middle. Now you're going to push forward again, go round to the left. One. Two. Three. Four. One more. And five. Back to the middle now. Back to the middle. Hold it there. You're going to push forward. Again, go round to the right. Going to do three. One. Two. Keep moving nice and good. Three. Back to the middle. Hold it there. Four. We're going to go to the left. Around. One. Two. Three. Hold it there now. Come back to the middle. Just relax.

Text: 6. Torso stretch.

Torso stretch. Make sure our feet are shoulder-width apart. Knees are bent. And we're just balancing, nice and easy. Hands go on our hips. Now what we're going to do is draw our shoulders back. Move them back. Now, once you're in that position there, drop your chin just a little bit and move that back as well. We're going to open up the back through here. Really important, what we're after here is stretching that rib cage out and the back out. Now, you're going to breathe in through the nose, bring your arms back into the middle. The action we want to do here, you can reset each time. Coming back up, hands on hips. You want to draw those shoulders back. Get the elbows back as well. Really open up that rib cage. Breathe in, drop the chin a little bit. Draw it back as well. Breathe in through the nose, out through the mouth. A lot of your movements are forward in the front letter carrier and everything like that, so what we're going to do is open up this area here because it's moving forward. So what we want to do is just keep it as open as we can. OK, relax, bring it back down. Reset again. That's it. Balance. Get your hands in that position. Draw them back. Get in that position. Move the chin a little bit down and then go back. Keep breathing. Really breathe. Get that lower back nice and warm as well. Back to the middle. And just shake it out. Breathe in through the nose, out through the mouth.

Text: 7. Breathing.

Breathing. Bend at the knees again. Arms across the chest. So we need the arms across the chest. Now, I want you to breathe in through the nose, fill the lungs up. Big full breath through the nose. Going to breathe out through the mouth. Now, start reflecting on your shift ahead. Think about how you can be safer in your shift as well. Breathe in and breathe out. Fill the lungs up, so you want a big breath. Fill them up. Breathing out. Start getting focused on your shift ahead. Good. Relaxing. Breathing in. Going to do one more. Breathe in. And breathe out.

Now your body and mind's all warmed up, have a great shift.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post logo appears on a white screen.

Text: One Team Warm Up.

Routine two - Posties.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day. I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One - if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two - make sure if there's any injury you report it to your line manager or the onsite exercise physiologist.

And three - breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel. So let's get ready for your shift.

In an empty room, Lee and a man and a woman wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine Two.

Text: 1. Hip swings.

Let's get started. Today we've got Pete and Jo here. Both posties. Going to start off with hip swings today. Balance on the left leg, raise your right leg up, swing it around to the right, place it down on the ground, bring it back to the middle. Raise your left leg up, swing it around, place it on the ground, bring it back to the middle. Now, don't rush through this movement. Take it nice and easy. And to make it a little bit easier, you don't need to raise your knee so high. Lower it down, swing it around close to the ground, take it back to the middle. This really opens up the hip flexors, gets the lower back ready. Because you've got to get on and off the bike and your EAMBs. So make sure that you're all ready and warmed up to go. Back to the middle. Your right one comes up. Swing it around, place it on the ground, back to the middle. Last one on the left. Raise it up. Swing it around, place it down, back to the middle. Hold it there.

Text: 2. Step lunge with wrist rotation.

Step lunges with wrist rotation. Hands are going to be on the hips. Going to step forward with the left leg. Going down, coming back up. Really important that we place that front foot on the ground safely before we lift the gate out of the ULD and step down into the ULD. Now, right leg forward. Coming back up. Elbows are in tight by the side now. You're going to rotate our wrist forward, step forward with the left, going down and back out the opposite direction with our wrists as we go to our right foot. Coming back up. And left foot. Go again. Really important here to warm up the glutes, the legs, getting that lower back and good posture as well. No need to rush through these movements. Coming back up. Right leg. Really good to getting ready for delivering that mail. Back to the top. Left one. OK, standing back up. Hold it there. Hands on hips.

Text: 3. Squat with external rotation.

Squat arch with external rotation. Getting your feet nice and wide, shoulder-width apart, bend at the knees. Going to start with our hands on our hips. Good start and finish position. Then you're going to drive back with the hips, run our hands down the outside to our knees. Now push out. Hold it there, lifting up at the chin. Leaning forward with the chest. Hold that. Three, two, one. Coming up. Just getting set in the middle again, making sure you're comfortable. Hands on the outside. Leaning back, pushing down. Pushing out with the knees. Looking up with that chin. Coming back up.

As they squat, they put each hand on the opposite thigh.

Now you're going to cross over, going to cross our right over, and our left driving back. Looking up, leading with that chest as well. Opening that chest up. Getting the drivers in the lower back warmed up as well. Coming back up. Get set in the middle again. We're going to cross over this time. Getting yourself ready for good lifting techniques, so get your hands down, pushing back, lifting up. Come back up. Get set again. So you're nice and balanced, nice and stable. Get everything safe. Run the hands on the outside. Down we go. Lead back with the hips. Perfect. Pushing out. Coming back up. Last one. We're going to cross over, right to left. Leading back, looking up. Hold it there. Keep it nice and straight. Warming up the back. Getting yourself in that nice strong position for the manual handling and lifting. Coming back up. And relax.

Text: 4. Chicken dance.

Chicken dance. Feet shoulder-width apart. Bend at the knees, soft at the hips. We're going to place our hands up to the top of our chest. We're going to start circling our arms forward. Start off with little circles, progressively get bigger. Roll them around. Good. Hold it there. Now, we're going to go back. Just start with little circles again and progressively get bigger. Bigger circles out there, keep going back. OK, hold it there. Now, go forward. Now, to make it a little bit easier, just keep the elbows down a little bit, don't lift them out as far, and make the circles just nice and even. To get a bigger work-out, hold it there, let's go backwards and out, get big actions through those shoulder joints. Really good for warming up the shoulders and the back for sorting and delivering the mail. Make sure you're strong through those hips. Standing back in the middle. Going to go forward now. Circling forward, nice and easy. Hold it there. Go back. And hands on hips. Just relax.

Text: 5. Standing trunk rotation and reach.

Standing trunk rotation with a reach. Making sure our feet are shoulder-width apart. Bend at the knees. We're going to place our hands on our hips. We're going to twist it around to the left and reach out. Cross the body coming back. And nose follows our toes. Lift that heel of the foot. Coming back around, nice and steady. Don't rush through this. Take your time with it. Breathe out. Really good for mobilising that lower back and lumbar, warming it up. Helps you get on and off the bikes, also your EAMB. And coming back out, reaching across the body. Good. Back to the middle. Reach out. Hold it out there this time. Hold it there.  Come back to the middle. Reach out. Remember, our nose follows our toes. Come back. One more. Reach out. Last one. We're going to come back to the middle now. Hold it there. Hands on hips. And just breathe.

Text: 6. Torso stretch.

Torso stretch. Placing your hands behind your ears. So, placing your hands up behind your ears, bending at the knees, soft pushing back on the elbows. You're going to breathe in, really open up that rib cage. Breathe in through the nose. And breathe out. Relax it. Hands up behind your ears. Really breathe in and open up that rib cage. Working the elbows back. Bringing it back down. Bring the hands back up. Now, to make it a little bit easier, don't push back as hard with your elbows. Just keep them a little bit forward. Still opening up your rib cage, breathing in through the nose, out through the mouth. Really good for your posture. Balancing there. Pushing it back. Coming back down to the middle. One more. Up we go. Really good for maintaining your posture here when you're delivering your mail. Hands come back. Bring them back down now. Breathe in. Relax.

Text 7. Breathing.

Breathing. Feet shoulder-width apart. Placing our hands on our hips. Bend at the knees. Now, I want you to breathe in through the nose. Fill the lungs up and breathe out... through the mouth. Now, keep this nice and steady. Breathe in through the nose, out through the mouth. Really fill the lungs up. Breathing out nice and steady. Real... Up. Big fill. Breathing out. Breathe in. I want you to start thinking about your shift ahead and how you can be safer on the roads. Breathing in. Fill the lungs up. Breathe out. Just think about how you and the team can be safer today. Breathe in. Breathe out. Going to do one more breathe in. Fill them up. Breathe out.

Now your mind, your body is all warmed up. Have a great shift.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post logo appears on a white screen.

Text: One Team Warm Up.

Routine three - Posties.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day. I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One - if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two - make sure if there's any injury you report it to your line manager or the onsite exercise physiologist.

And three - breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel. So let's get ready for your shift. Let's get started.

In an empty room, Lee and a man and a woman wearing fluorescent yellow Australia Post shirts demonstrate exercises.

Text: Routine Three.

Text: 1. Butt flicks.

We've got Jo and Con here, both posties, to help with the warm-up today. We're going to start with butt flicks. Placing our hands behind our back there and flicking our heels up and warming up the body. Really important to place that foot down, making sure you're stable, breathing in through the nose, out through the mouth. Now, you don't have to rush through this action. To make it a little bit easier, just take your time, flick your heels up less to the back, and just flick them up. Breathe in through the nose, out through the mouth. Really warming the body up, warming the ankles up. Placing that foot nice and solid on the ground. Getting on and off the bike, it's also great to warm the hips up as well, and your EAMBs. Come on up. Flick it up. Now, a little bit quicker now. Warm? Great. Back to the middle. Hands on hips. Hold it there.

Text: 2. Side step lunge.

Step lunge on a 45 degree. Placing our hands on our hips. Really important we stay stable during this motion. Turning on the 45 to the left. Stepping out, lowering down, lunging down to the ground, coming back up, making sure our core is activated. Going out to the right. Lunging down, coming back up. Now, to make it a little bit easier, only half-step out, come back up, and only half-deep through that lunge as well. Coming back up. Out to the left. Really important before you go into ULDs that you lift the gate. Going down, clearing it out. Coming back to the middle. Out on the left, back down, making sure your shoulders are back as well. A nice clean posture. Place the left one out. Coming back up. Back to the middle. One more out to the right. Go out. Come back. Back in the middle. Hold it there.

Text: 3. Squat with overhead reach.

Squat and arch with overhead reach. Feet shoulder-width apart, bend at the knees. Place your hands on our hips. Slowly going to push our hips back, go into that position down there in the squat. Now reach your arms up nice and high. Bring it back down. Hands on hips. Standing back up. So, push back with that hip. To modify this and make it a little bit easier, just go halfway down, keep your hands a little bit lower in front of your eyes, bring the back in nice and easy, standing back up. Drive through, back through that hip, back nice and straight. Reach out. Hold that one. This is great for sorting and the handling and loading that bike. Coming back up. Standing back up. Nice and easy. Down we go again. Right up there. Now, keep your wrist nice and straight. There. Work on that position. Bring it back down, stand back up. One more. Going to push back. Keep those feet nice and balanced. Reach up. That's it. Pull it back in. Standing back up. Hold it there.

Text: 4. Chicken dance with torso rotation.

Chicken dance with a rotation of the torso. Placing our hands up, above our chest here, making sure our knees are soft, we can start rolling our arms forward, circling the arms forward. Keep that nice easy motion. Keep it going there. Now you're going to turn to the left. Keep the rotation going forward. Now, circling back, come back to the middle. Come back to the middle. Now spin around to the right. This is getting the body doing two things at once, so you start thinking, your body starts activating and thinking of doing two movements in the one. So, back to the middle. But really important, it's getting the body and the shoulders ready for reaching and sorting of the mail. Back to the middle now. Circle the arms forward. It helps mobilise the wrists as well for all that delivering that you're going to be doing. Now out to the right, circling the arms forward, spinning them. Now go backwards as well. Come back to the middle, back to the middle, circling backwards. Backwards, now forward. Hold it there. Place the arms down by the side. And relax.

Text: 5. Flexion extension.

Flexion extension. Now, pushing back on the hips, running the hands down the front of the thighs, getting down the bottom, pushing out with those hips, keeping your back nice and straight. Coming back up, placing our hands on our hips. Just a little extension back, lifting the head just past middle. Coming back to the start position and then moving our hips back again, sliding down. Really important to get your body ready for the manual handling that you're going to be doing. Coming back up. Hands back up. Push it a little bit there. Arched back. Back to the start. Now, to make it a little bit easier, just go slightly down the front, run the hands down. Hold it there, not as far. Coming back up, hands back on the hips. Just a little bit of an arch back up. Back to the start. Driving back. Leading with the chest. Chin up a little bit. Hold it down. Coming back up. Hands on hips. A little extension there. One more. Push back with the hips. Coming down. Hold it down there. Hold it down there. Coming back up. Lead with the chest. Great. Hold it there.

Text: 6. Teapots.

Teapots. Feet shoulder-width apart. Placing your hands on your hips. Now you're going to move over, bending to the left, reaching our right arm out across the body, holding it out there. Coming back to the middle. Sliding the hand over. Reaching out there. Coming back to the middle. Now, to make it a little bit easier, just bend your arm down there as well. Keep your wrist nice and straight. Come back. Again, to make this a little bit easier, you can lower the arm down, keep the wrist nice and straight. But just down here - the really big stretch down the side of the body. Really big. Come back to the middle. Putting your right hand over the top, reach out. Come back to the middle. Hand back down. Left hand over the top. Remembering, this is really good for loosening up those hips and the lower back and getting everything mobilised. Also great when you're riding the bikes and the EAMBs. So, back to the middle. One more. Going to go out to the right. Reach out, right over. Big breath in. Come back. Relax the shoulders.

Text: 7. Breathing.

Breathing. Placing your hands on your hips. Now you're going to rock forward on your toes, breathe in through the nose, fill the lungs, breathe out, rock back down on the heels. Now breathe in. Rock forward onto the toes. Hold it up there nice and high. Breathe out, come back down. Start to de-stress. Focus on your shift ahead. Think about how you can be safer on the roads. Breathe out. Good. Breathe out. Coming back down. Going to fill our lungs up again. Breathe in. Breathe out. One more breathe in. Breathe out. Now your body and mind is all warmed up. Have a great shift.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine one - Office-based work.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day, I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One, if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two, make sure if there's any injury you report it to your line manager or the onsite exercise physiologist.

And three, breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel, so let's get ready for your shift.

In an empty room, Lee and two women demonstrate exercises.

Text: Routine One.

Text: 1. Marching on the spot.

I have Michelle here and Karen - office staff.

Now, we're going to start with marching on the spot. Lifting the knees up. Pushing the heels down. Swing the arms nice and easy to start with. Let's breathe in through the nose, out through the mouth. Now, to make it a little bit easier, don't lift the heel so high, don't swing the arms as much either. But to get a little bit more out of the work-out, swing your arms back and forth, smile, relax a little bit, let's enjoy this too. Pushing the heels down. Lift the knees a bit more up. Remember - really good for warming up the thighs, the glutes, for getting in and out of the chairs. Also, get those shoulders warmed up to make sure our posture's nice and straight instead of slouching forward over the desk. Make sure the shoulders are back. OK. Slow it down.

Text: 2. Step lunge.

Step lunge. Placing your hands on your hips, stepping forward with the left leg, bending down at the rear leg, coming back up. Right leg forward. Coming back to the middle. Left leg. To make this a little bit easier, don't step as far forward or as deep. It's really important that you warm up the hips and the glutes and the lower back for getting in and out of your workstations. Make sure your posture is shoulders-back as well. Open up that chest. Make sure that we're not bending or slouching too far forward over your workstation. Come back. Hold it there.

Text: 3. Squat and arch.

Squat and arch. Placing our hands on our hips. Now, bending our knees, making sure our feet are shoulder-width apart. Going to drive back with our hips. Going down. Hold down the bottom. Coming back up under control. Push back on the hips. Drive back through those hips. Hold it down the bottom. Lift the chin. Back up. Really open up the chest as well when we go down. Hold it down there this time. Coming back up. Really important - go down, bending down - that this warms up the thighs, the lower backs - good for core activation, making sure that you're stable when you're standing up and down from your chair or your workstation during the day. Pushing back. Breathe in through the nose. Pushing back up. Go back. Breathe in through the nose, out through the mouth, and relax there.

Text: 4. Torso stretch and reach.

Torso stretch and reach. Making sure our feet are shoulder-width apart. Hands on our hips. Bend at the knees. Then we're going to twist around to the left, reaching out with our right hand, and left as well. Now, to make this a little bit easier and not twist as far, place your hand - and don't bend the elbow - on your shoulder. Keep your wrist nice and straight. Twisting around, reaching around, warming up that lower back and the midsection, getting ready for working at your workstation. Remember - your nose follows your toes. So where you twist to, your feet move the same direction, as well as your hips. Now, imagine that there's a piece of string pulling you up. This is how I want you to sit at the workstation - with your shoulders back, really good posture. Concentrate on that and activate it the whole time. One more back around. And hold it there.

Text: 5. Chicken dance.

Chicken dance - feet shoulder-width apart, bend at the knees nice and soft. Going to bring our hands up to our shoulders, then we're going to start off backwards. Little circles, and nice and easy to rotate those shoulders back, warming up the shoulders and the scapula - that midsection through the back and upper body. Really good for preparing you to work at your workstation and at the computer. Let the hands and arms hang down. Just relax a little bit. Now you're going to bring them back up. Going to do five forward. One, two, three, four, five. Now go back. One, two, three, four, five. And just let them hang down. Now, what I want you to do to make it a little bit easier, just keep the elbows in a bit closer this time, to the side, and just go backwards for five. One, two, three, four, five. Now drop them down again. We're going to do 10 big ones to the back. Lift them up. Circle back. Really important that we keep our wrist nice and straight during this and we engage our scapulas. Just pushing back, big circle, big action. Eight, nine, and ten. Relax down there.

Text: 6. Hula hoops.

Hula hoops. Feet shoulder-width apart. Bend at the knees. We're going to place our hands on our hips. Now we're going to push our hips forward to 12 o'clock and rotate around to the right - two, three, four. One, two, three, four. Now, keep that nice, simple timing. Nice and steady. Not a lot of big movement here. We're going to warm up that lower back and the hips, and the hip flexors. Really good for mobilising them, getting them ready for sitting down at your workstation. Back to the middle. Hold it there. 12. Out to the left now. One, two, three, four. One, two, three, four. Lifting that chest up as well. Making sure we go around and we push out, coming around, and back. Really important, warming that lower back up, engaging the glutes. Going to do one more round. Back to the middle. Hands are on our hips again. So we're going to go forward, going to go three to the right. One, two. Nice timing. Three. Come back to the middle. Hold it there. Push out. Go round to the left. One. Really good for warming those areas up, for getting up and down out of your chair all day. One more. We're going to go back to the middle. Hold it there.

Text: 7. Breathing.

Breathing. Feet shoulder-width apart. Bend at the knees. Going to place our hands on our hips and just work our shoulders back a little bit. Now, you're going to breathe in through the nose. Big breath in. And breathe out through the mouth. I want you to start thinking about how you're going to sit at your workstation today, how your posture's going to be nice and correct, and how you can open up that chest. Now, big breath in through the nose. Out through the mouth. We're going to do two more. Breathe in. Fill them up. Really get a big breath in. De-stress. Blow out. One more. Breathe in. Blow out.

Now your body and mind is all warmed up. Have a great day.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine two - Office-based work.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day, I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One, if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two, make sure if there's any injury you report it to your line manager or the onsite exercise physiologist.

And three, breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth.

Now, we know how good exercise is and how good it makes your body feel, so let's get ready for your shift.

In an empty room, Lee and a man and a woman demonstrate exercises.

Text: Routine Two.

Text: 1. Marching with chicken dance arms.

Today I've got Maz on my left and Karen on my right, from the office staff.

Let's start marching on the spot. We'll start lifting our legs up nice and high to warm up. As we're marching, we'll place our hands up at our shoulders. We'll start doing the chicken dance warm-up, start circling our arms forward. Breathe in through the nose, out through the mouth. Breathe in. Nice and relaxed at the same time as well. To make it a little bit easier, keep the elbows tighter by the side, don't lift your knees so high, and push your heels down. You get a bigger action, bigger work-out. Bigger action - circle the arms forward, bigger knee lift up and down. So let's slow it down now, start going backwards with the rotation of the shoulders. Again, think about your posture and the workstation - getting up and down from your workstation. Making sure your back's straight and your feet are nice and balanced when you're going down. And hold it there. Let's go forward now. Last circles. On the spot. And slow it down. And relax.

Text: 2. Step lunge with a wrist rotation.

Step lunge with a wrist rotation - placing our hands on our hips. Stepping forward with our left leg, coming back up. Now the right. Going forward. Coming back up. Elbows are tight by the side. Now we're going to start rotating our wrists forward. Coming back up. Forward and coming back up backwards. Forward. Coming back up backwards. Keep that going at that speed, forward and back. Now, to make it a little bit easier, don't step as far forward or go as deep, but keep the elbows nice and tight by the side, work on the shoulders, get the wrist rotations going. Take it a little bit deeper if you want a bigger work-out. Coming forward and back again. Warming up the wrists, ready to work on the computer. Our forward and back. Keep the posture nice and straight. And one more with the right leg forward. Coming back and standing up straight. Hold it there.

Text: 3. Squat arch with external rotation.

Squat arch with external rotation. Feet shoulder-width apart. Bend at the knees. Going to place our hands on our hips. Going to push back with our hips. Going down. Slide our hands down the side now till we get to the knees. And push our knees out. And we're going to hold that down for three, four, five. Coming back up. Going to go down again. Make sure we drive out with the hips when we go down. Pushing down. Hold it there. Push the legs out. Lift up with the chest. Make sure we're breathing in through the nose as well. Coming back up.

As they squat, they place each hand on the opposite knee.

To make it a little bit more difficult - place our right over, and our left, forcing our knees out again, making sure we stay down there. Warm the hips up, the lower back, the upper back as well. Really important for getting in and out of your workplace. And coming back up. Going to have one more. Right over. Left over. Push back. Make sure our back's nice and straight. Think of our posture. And getting ready if there's any manual handling as well. Come back up. And just relax.

Text: 4. Standing dead lift.

Standing dead lift. Feet shoulder-width apart. Bend at the knees. Going to place our hands by our side, going to bend at the knees, push our hips back, going down and coming back up. Really important here to lead with the chest when you go down, lift the chin when you get to the bottom, pushing back up. Now, when you go down - important, when you come back up that you squeeze the glutes, keep them locked, come back up. Back to the top - squeezing. Really important to keep the lower back nice and straight, shoulders as well. When you come back to the top, engage your glutes. Going down. Down to the side. Bend at the knees. Really important for you getting in and out of your chair here. Bending down, coming back up. And if there's any manual lifting you need to do, from the ground, really important also to lock that core in. Go down. One more. Come back up. And hold it there.

Text: 5. Chicken dance.

Chicken dance. So, feet shoulder-width apart. Bend at the knees. Going to be soft through the hips here. Placing the hands up to your shoulders. Then we're going to start circling the arms forward. Now, start off nice and easy with little circles here. And the more we get warmed up into this, we're going to go into bigger actions, bigger actions through there. But to make it a little bit easier, keep the elbows nice and tight by the side. Remember, we're warming up the shoulders here. Now, hold them there. Now let's go back the other direction. Good. Start with those big actions through there. Remember - nice and easy, keep it closer by the side. Engage the scapula. Make sure your lower back's nice and steady with the way you're standing. Hold it back. Let's go forward now. Big circular actions. This is really good for working the shoulders and warming up for you at the workstation and working on the computer. Now, backwards. Big circle action again. Breathing through the nose. And back. Also, keeping that posture nice and straight. Remember - piece of string through you. Sitting up nice and tall. And hold them there. Let's go forward. Last five - one, two, three, four, and five. Hold it there.

Text: 6. Standing trunk rotation and reach.

Standing trunk rotation with a reach. Making sure our feet are shoulder-width apart, really stable on the ground, making sure we've got our balance. Bend at the knees. Going to start with our hands on our hips here. Now we're going to twist around to the left, lift our arm out, reach across the body. Now, our nose follows our toes, so whichever way we turn, our hips and our toes follow that as well. Come back to the middle. Slow it down now. Reach right out. Come back. Perfect. Now, this is really good for warming up the lower back - sitting at your workstation, if you're reaching for anything. Coming back to the middle and resetting. Now, to make it a little bit easier, just tuck the hand away instead of reaching out, so you don't get such a big movement through the side there. Come back and do two more. One to the right. One to the left. Then you're going to come back to the middle and hold it there.

Text: 7. Breathing.

Breathing. Feet shoulder-width apart. We're going to bend at our knees. Nice and soft through our hips here. We're going to place our hands behind our ears. We're going to breathe in through our nose and out through our mouth. Now, if you can't get your shoulders back all that way, keep the shoulders in by the sides, still breathe in through the nose, out through the mouth. Really important to think about your posture here and mindfulness, and stay calm at the same time whilst you're breathing. And just fill the lungs up. And breathe out. Fill them up. And breathe out. We're going to do one more. Breathe in. And breathe out. Now your body and mind's all warmed up. Have a great day.

The red Australia Post logo spins onto a white screen.

Dynamic music.

The Australia Post and StarTrack logos appear on a white screen.

Text: One Team Warm Up.

Routine three - Office-based work.

Dynamic music.

A muscular man in a black T-shirt stands in an office.

G'day. I'm Lee Campbell, personal trainer. Welcome to the One Team Warm Up. This five-minute exercise routine will get your body ready for the shift ahead.

Text: 1. Perform movements within your comfort levels. For example, don't squat or lunge too deeply.

2. If you are injured, make sure you notify your line manager.

3. Breathe normally, don't hold your breath.

Three key points I need you to remember. One, if there's any discomfort while exercising, please lower the intensity or stop, such as doing a squat too deep or a lunge.

Two, make sure if there's any injury, you report it to your line manager or the onsite exercise physiologist.

And three, breathe normally. Don't hold your breath. Breathe in through the nose, out through the mouth. Now, we know how good exercise is and how good it makes your body feel, so let's get ready for your shift.

In an empty room, Lee and a man and a woman demonstrate exercises.

Text: Routine Three.

Text: 1. Butt flicks.

Let's get started. I have Maz and Michelle here from the office staff.

We're going to start off with butt flicks. Placing our hands behind our back here and flicking our heels up our legs. Just nice and easy to start. Now, don't go too fast, but keep that nice, smooth rhythm that you've got going. To make it a little bit easier and just warm up into this, don't flick your heels back too far and lower your feet down nice and easy. To get a bigger work-out, flick those heels up, get some speed going. It's how you lift them off the ground. Back and forth, flicking them up. Now, really good for this is warming up that back, the quads and the hips, really engaging them. Open up the hip as well. Making sure that our posture is nice and straight the whole time. Shoulders back. Breathe in through the nose, out through the mouth. Going to do two more. One, two. And hold it there.

Text: 2. Step lunge with rotation.

As they lunge, they rotate their torsos.

Step lunge with a rotation. We're going to start with placing our hands on our hips. So we're going to step forward, making sure we place our foot nice and secure on the ground. We're going to rotate around to the left with our right arm up. Coming back, stepping back. Right leg goes out. Now rotate around with our left. Coming back, stepping back. Left leg forward. Now, to make this a little bit harder, you can really reach out. This is really important for your posture as well. Leg out, twisting around, coming back. Engages the glutes and the hips, making sure you're engaging everything as well. Last one. Come out and around. Back up. Hold it there. And breathe.

Text: 3. Squat, arch and reach.

Squat and arch and overhead reach. Feet shoulder-width apart. Bend at the knees. You're going to place your hands on your hips to start with. You're going to drive your hips back, squatting down. Getting down to the position, lead with the chest down. Slide your hands up. Lead with your thumbs here. Make sure your thumbs are leading up. Now bring them back down slowly. Place your hands on your hips. Coming back up. So, feet shoulder-width apart. Drive back with the hips. Get into that position. Slide your hands up. Lead with the thumbs. Come back down. Hands on the hips. Standing back up. Really important, drive through the hips, slide your hands up by the side, bring them back down and back there. To make it a little bit easier, don't go as deep. Hold it there. Slide your hands up. Lead with the thumbs still. Coming back down, nice and tight. Going to do one more. This is really good for getting in and out of your chair. Driving down. Hands go up. Bring them back down. Breathe in and relax.

Text: 4. Teapots.

Teapots. Feet shoulder-width apart. Bend at the knees. Going to put our hands on our hips here. Nice stabiliser for the hips. Going to raise our right hand up above our head and bend over to our left and keep the nice, straight line down the side of the body. Now bring it back down, placing your hands on your hips again. To make this a little bit easier, place your hand across your head. Keep your wrist nice and straight. Don't bend over as far. To get a bigger stretch when you're bending over, reach out across the body. Really stretch out. Coming back again. Really important for warming up the lower back and across this big area here of the back as well. Coming back down. Make sure our feet are apart. Over the top there. Reaching out. Coming back. Really good for your posture, this one is. Last one. Reach out across there. Breathe in through the nose. Coming back. And hold it there.

Text: 5. Chicken dance with torso rotation.

Chicken dance with torso rotation. Placing your hands up above your chest. Now start rotating your shoulders backwards. Now you're going to turn to the left. Our nose follows our toes. Lift the heel. Come back around to the middle. Rotate around. Keep that going nice and easy. Rotate back around. Now, to keep it a little bit easier, bring your elbows in a little bit. Don't do such a big movement and come back around. Remember, our nose follows our toes here. Come back around, rotating. Come back to the middle. Hold it there. Just reset and make sure you're balanced. I'm going to circle forward for five. One, two. Also good to warm up in both directions. Hold it there. Now go backwards again and we're going to turn to our right. Our nose follows our toes. Make sure our back's nice and straight here. Good posture, opening up the hip flexors as well. And back to the middle. Hold it there. Hands down.

Text: 6. Flexion extension.

Flexion extension. Feet shoulder-width apart, nice and balanced. Placing our hands on the hips to start. We're going to drive our hips back, run our hands down the front of our thighs. Hold it down there at the knees. Coming back up nice and slow. Placing our hands on our hips. Just a little tilt forward past middle and come back. Now drive out through the hips, pushing back. Running our hands down. Hold them there. Come back up. Just a little arch of the back. Coming back to the middle. Now, to make it a little bit easier, just slide them down a little bit less. Come back up to the top. Little arch. That's it. Really good for mobilising that lumbar spine. Hands back down, pushing back. Good for your posture. Making sure your posture's nice and straight. We've got one more after this. Sliding down. Drive back. Really good for getting in and out of the chair. Coming back up. Hands on the hips. Arch back a little bit. Come back to the centre. Hold it there.

Text: 7. Breathing.

Breathing. Placing your hands on your stomach and breathing in through the nose. Now, you're going to feel the rise of your stomach as you breathe in. And breathe out. So you'll feel the fall as well. So, when you breathe in, what I want you to do is concentrate on a chin tuck. So pushing back there, pushing the chin back and breathing out. So, remember, chin tuck, breathing in. Chin goes back, pushing in, and relax the back of the neck when it goes through. Now, this is really good for getting you centred, your mindfulness and being calm. So breathe in. And breathe out. Relax the whole body. Breathe in. And breathe out. One more. And breathe in. Big breath. And breathe out.

Now your body and your mind is all warmed up. Have a great day.

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Dynamic music.