Back

B1. Morning Stretch

This exercise stimulates the muscles of the lower spine, pelvis and legs. It lengthens the muscles from the back of the head down to the soles of the feet, stimulating the sciatic nerve and strengthening the nervous system.

Do this exercise first thing in the morning to help to relieve tightness and to stimulate energy flow within the body.

B2. Cat Cow

This exercise warms the body, brings flexibility to the spine, strengthens and stretches the back and abdomen and increases energy flow within the body.

Do this exercise in the morning, before exercising, if you are feeling tired, if you have been sitting for long periods or if you are feeling stiff and inflexible.

B3. Spinal Flex

This exercise improves flexibility of the spine, strengthens the muscles of the lower back, stimulates the abdomen, improves digestion and increases energy flow in the body.

Do this exercise first thing in the morning, if you have been sitting for a long period (this can be adapted to a chair with hands placed on the knees) or if you are feeling tired and need a boost.

B4. Back and Shoulder Stretch

This exercise stretches the rotator cuff muscles, the lats and the lower back.

Do this as part of your back and shoulder routine.

B5. Lat Stretch - To release the shoulders and lower back

Do this exercise as part of your routine to relieve your back.

B6. Cat Stretch/ Spinal Twist

This exercise stretches the back muscles and glutes, hydrates spinal disks and lengthens and re-aligns the spine.

Do this exercise first thing in the morning, before bed or if you have a tight lower back.