Plenty of days vanish into meetings, school runs and everything in between. By the evening, even five minutes can feel like one thing too many. That’s when a simple plan for busy days can keep the habit going.

Pair it with something you already do

Habits tend to stick when they’re attached to something that already happens every day. Pick one moment and link your stretch to it, for example:

• Straight after your last meeting of the day.
• While the kettle boils.
• When you get home, before you sit down.
• While dinner is in the oven.

Keep the same moment for a week or two before trying another one.

Have a one-stretch minimum

On the busiest days, a full session might not happen. Instead of skipping it, you could do just one stretch from the video, held for a few slow breaths. It keeps the habit going and takes under a minute. Many people find that once they’ve started, they end up doing a bit more.

Use stretches as a break from sitting

If you work at a desk, the seated stretches from the video double as a movement break. After a long call or a block of focused work, a seated forward reach is a good way to change position. You don’t need to leave your chair or change clothes, so it’s easy to do in the office too.

When a day slips past

Some days it just won’t happen, and that’s fine. A single missed day makes very little difference to your flexibility. What matters is picking it back up the next day, rather than doubling up to make up for it.

What to take away

• Link your stretches to a moment that already happens every day.
• On busy days, one stretch is better than none.
• Use seated stretches as a break from long periods of sitting.

After a missed day, just carry on as normal.

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