Take the spine through all six of its movements: forward, back, bending to each side, turning to each side. Standing or sitting, it takes under five minutes.

What the research says

A network meta-analysis of physical relaxation for occupational stress found yoga and stretching among the approaches that helped, alongside massage and progressive muscle relaxation, with none clearly better than the rest. It was carried out with healthcare workers, so read it as support for gentle movement generally rather than for this sequence. No trial has tested these six directions as a set.

Strength of evidence: long taught, never tested. Widely used and long taught. No trial has established that it works.