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
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
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
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
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
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
