| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Sitting Calf Stretch with Elastic 40sec each side | ||
 | Reverse Wrist Stretch 40sec each side | Use your opposite hand to gently pull your fingertips towards the floor or towards you if mobility allows it moving your wrist into flexion.Keep your shoulders depressed and squared with your hips. | |
 | Biceps Stretch 40sec each side | Look and turn your body sligthly away from the wall to increase the stretch.Play around with the alignment until you find right position that works for you, stretches and feels good.Slide into a slightly deeper stretch every time you exhale. | |
 | Dynamic Chest Stretch 8x each side | Bend your elbow in a right angle and place it on the wall at the height of your shoulder.Gently pull your opposite shoulder away from the wall to create a stretch in your chest.Squat your hips down and back up gently moving the stretch around to find sore spots and to hit a wider target. | |
 | Back of Shoulder Stretch at Wall 40sec each side | Rotate your body in the opposite direction to create a stretch in your shoulder.Play around with the exact height relation between your wall hand and shoulder by sligthly squatting down to find the right angle for you.Slide into a slightly deeper stretch every time you exhale. | |
 | Upper Back Mobility Elbow Raise - on Knees 8x each side | Look at the floor at all times.Hover your forehead off the floor and keep your glutes close to your heels.Keep your hips and shoulders perfectly squared and parallel to the floor. | |
 | Kneeling Thread the Needle Rotation 4x each side | Reach your floor hand far out towards the side.Push your forearm into the floor and reach your opposite hand up towards the ceiling to create a rotation in your thoracic spineWatch the hand as it reaches up towards the ceiling. | |
 | Prep for Half Split 40sec each side | Place your hips on top of the back knee and keep them squared with your shoulders at all times.With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt. | |
 | Half Split Side Bend 40sec each side | ||
 | Lotus Forward Stretch 2x40sec each side | ||
 | Legs behind the Head Rehab Touches 8x |