BREATH

HIP ROLL

NORMAL

BRIDGING

10 Deep Breaths

2 Sets of 10 slow rolls each side - with 20 seconds rest.

2 Sets of 10 lifts with 20 seconds rest.

1 Set of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.

STANDING ROTATION

HANDS VIA KNEES

SEATED KNEE TUCKS

SUPERMANS

Alternate sides for 30 - 45 seconds.

2 Sets of 10 lifts with 20 seconds rest between sets.

2 Sets of 6 - 10 lifts with 20 seconds rest between sets.

Alternate sides for 45 - 60 seconds.