Bridging

• laying on your back with knees bent and feet comfortably at hip’s width apart
• maintain engagement of your core muscles
• exhale as you scoop the abdominal inwards and lift your tailbone up, curling your spine upwards
• inhale at the top then exhale to lower the spine back in the reverse order
• repeat x 15

Supine side-to-side (lumbar pelvic rotation)

• laying on your back with knees bent, feet down and arms out-stretch
• maintain engagement of your core muscles
• breath in to rotate hip pelvis to one side until feeling a stretch like twist across your mid-lower back
• hold stretch for 10s  then breath out to return
• x 5 each side
• * can increase challenge of stretch and add deep abdominal work by keeping both feet up at the same time

Book Opening (thoracic rotation)

• lay directly on your side with knees bent and stacked, and your lower arm folded to support your head
• keep your gaze fixated onto your top hand
• inhale as you lift the top arm rotating back
• exhale as you you funnel the ribcage to rewind the body to start position
• repeat x 5 to each side
• * may also perform by holding onto small hand weight (1.5-2.5kg) to further help the stretch

Oblique twist

• prop up onto your side with lower arm folded under to support your body weight with your forearm and your folded bottom knee
• hold onto small hand weight (1.5kg -2.5kg) with top hand reaching towards the ceiling
• exhale to loop top arm forward and wrap under
• allow the upper body to also rotate, whilst maintaining steady hold of your lumbar pelvis
• repeat x 12 each side

Neural (nerve) stretch

• laying flat on your back with one knee bent
• place the other leg with foot into a tight band or strap
• keep leg straight as you pull it towards the vertical and pause when you feel a firm stretch behind the thigh/hamstrings
• gently bend and straighten that leg whilst also pulsing the foot up-down towards your nose.
• must maintain engagement of your core muscles  and keep upright posture at all time
• hold stretch for 10s-15s at most before lowering leg back down
• repeat x 5 each side