Length: 20 minutes
Deep lateral breathing
x10 deep breaths
Start seated comfortably. Place hands on your ribs and breathe deeply, filling your ribcage.
Think about breathing into your belly as opposed to your chest.
Ability to use deeper breaths throughout other movements and to manage pain
As long as feels good! Approx. x1 min
Lift both legs up into your chest and hug them close, gently rolling side to side or holding still depending on what feels best.
This is a great release for your lower spine.
It may help to add a cushion under your bottom to lift your hips and help a tighter hug with your knees.
Increased mobility through lower back – use of this move appropriately to manage pain
Side lying chest openers
x8-x10 each side
Lying on your side with head on a block, straighten both arms out in front of you. Open the top arm to come behind you, rotating your rib cage and turning your head to watch the arm.
For a deeper stretch, pop your top knee over the bottom one to rest onto the floor in front.
Increased mobility through thoracic spine, shoulders and chest
Legs up against wall relax
As long as feels good! Up to x5 mins
Sit next to the wall with your legs resting up in front of you, and relax!
Feel your body sink into the ground and focus on your breath in this hold.
Completion of move when needed, applying deep breathing throughout