-Gravity line

-pelvic tilt

-March/ jog

-Squat with arms reaching out/straight spine

-Ankle rolls

-Knee circles


-Side bends

-Seated pelvic/sit bone tilt

-Seated spine rolled back with arms extended

-Spine elongation with arms press forward and above head


-Child's poses

-Butterfly stretch

-Hamstring stetch

-Lat stretch

-Up dog pose

-Child's pose

-Elbow up and pulled towards head, palm back (repeat both sides)

-Arm across, shoulder blade back, chin in (repeat both sides)

-L5/S1 toes down and in, arms reaching in front and above head