1
Neck Warm Ups
Keep the shoulders low and be gentle.
This is neck only stretch, keep the spine neutral.
2
Middle Back Kneeling Mobilisation
Elbow to opposite knee
Elbow to hip
Elbow 8 both direction
8 reps each
3
Back Kneeling Warm Ups
Force the arch, force the protraction. Neck also stretches here.
10 reps
4
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.
5
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
MOVE SLOWLY
6
Cobra Twist
Try to look at your feet.
8 Reps.
7
Happy Baby
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
8
Rounded Forward Fold
Actively round the back as much as you can here.
Hold for as long as you want.
9
Forward Fold on Neck
Try to keep the knees straight and walk the feet from side to side slowly.
10
Snail
Try to bring your knees to your ears or even on the floor.
11
Active Ball
COOL DOWN
Actively press the chin against the arms.
Hold for as long as you want.