Shoulder bridge

  • Lie down with your legs bend and in parallel 
  • Place a small pillow or a soft ball between your knees
  • Curl your pelvis up, sequentially moving your spine bone by bone to a bridge position
  • Squeeze the ball on top and then roll down to the floor slowly
  • Repeat 10 times
Shoulder Bridge

Hip flexor stretch 

  • Pull one knee towards your chest as you keep another leg flat on the floor
  • Hold for 30 seconds
  • Relax and don’t forget to breathe
  • Change to the other leg
Hip Flexor Stretch

Toe taps 

  • Lie on your back in a neutral spine (keep the curve at your lower back soft)
  • Lift your legs off the floor one at a time to a table top position
  • Engage your core by gently pulling the bellybutton towards the spine
  • Lower one led from your hip and toe tap the floor, while keeping the other leg at a table top
  • Lift the leg back up to a table top and ulternate with the other leg
  • Repeat 24 times
Toe Taps

Watchpoint  – Toe Taps

  • Don’t arch your lower back 

Spine stretch forward

  • Sit against a wall with your legs straight and apart, feet flexed

If your legs can’t stretch out (hello tight hamstrings), sit on a pillow

  • Reach arms forward 
  • Drow the shoulder blades down 
  • Round your back 
  • Roll forward as you pull in the abdominal muscles
  • Pause and roll up back to sitted one vertebrae at a time 
Spine Stretch Forward

Swan dive 

  • Lie down into your front 
  • Place the elbows underneath your shoulders and pull your belly button into the spine 
  • Slowly peal off the floor, lifting your chest up
  • Pouse on top and return back down to your starting position
Swan Dive

Watch points – Swan Dive

  • Focus on extending your thoracic (mid) back
  • Keep your neck long and in line with the rest of the spine
  • Start with elbows on the floor and progress to extend them fully
  • Keep your shoulders relaxed and down, away from your ears

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