Spine Twist on Back

Keep knees on Top of each others. Don't let them slide.

Wipe the floor with the hand.

10 reps each side.

Neck Stretch 1

Make a fist with your hands and place them under your chin.

Arch the upper back as if someone was pushing down between your shoulder blades.

Hold for 2min

Upper Back Stretch 1

Place the hands below the chin and hips above the knees.

3 reps then hold 1 min

Tailbone Mobilisation

Bring the knees together and draw BIG circles with your hips.

8 reps each direction

Spinal Waves Down Dog

Dive deep, arch deep. Don't forget the neck extension.

10 reps.

Shoulders Kneeling Mobilisation

Shoulders circles

Make sure you use all your upper back range of movement as well as the shoulders flexion.

10 each direction.

Camel Reps

Push the hips forward as much as possible using a strong posterior pelvic tilt.

Arch the whole back trying to touch your chest to the ceiling.

Shoulder blades are back and down to avoid crunching the neck.

3 reps then hold for 30s.

Cobra Mobilisation 1

First, focus on upper back only.

8 Reps.

The walk the hands back to access the lower and middle back also.

8 Reps.

Same with bent legs.

Cobra Walk

Walk the hands in to arch the whole back. Be sure to curl up one vertebrae at a time, starting with the NECK. Think about rolling your chest up in between your arms.

8 Reps.

Repeat with legs bent.

8 Reps

Cobra Twist

Try to look at your feet.

8 Reps.

Active Ball

COOL DOWN

Actively press the chin against the arms.

Hold for as long as you want.

Happy Baby

COOL DOWN

Keep the lower back FLAT on the floor so tailbone on the floor.

Keep the knees at 90degree and gently try to bring the knees to the floor.

Hold as long as you want