Mobility Exercises

Book openings can be done focusing on the spine and shoulder (Option 1) or adding in an arm stretch (Option 2). This is a safe exercise for most people, unless you have been advised against thoracic extension and rotation or lying on your side is uncomfortable – as ever, check with your teacher if you’re not sure.

Book Opening Option 2 exercise This is a great option is you want to stretch down your arm line as well but be aware of your alignment!

Important: If you have been advised against spinal flexion, do not do this exercise. If you’re not sure, check with your instructor, physio or doctor!

Seated Rolldown – Watchpoints: imagine a wave breaking, creating space as you curve. If you have osteoporosis, follow your doctor’s advice. If your back or neck hurts, stop and consult us.

Your foot mobility is important and this is a good exercise to encourage your foot to lengthen and free up through all the small joints

Your feet need to be able to move freely to be useful. Strong, supple feet deliver shock absorption for your body and propulsion for movement.

The Mermaid Stretch needs a stable chair, no arm rests. Sit slightly to one side, pelvis upright (be up on your sitting bones) and spine long, all the way to the top pf your head.  When perched to the right of your seat, reach your right leg out long and firmly plant on the floor.

Seated Thoracic Rotation needs a stable chair, no arm rests. Sit comfortably sideways, feet are flat on the floor. Check your pelvis is upright (up on your sitting bones) spine long, all the way to the top of your head.

Clear a space on your desk. You might want to pad the edge. Turn the chair away from the desk (stable chair preferably) and move it far enough away for you to be able to stand fully upright

Releasing the dreaded Upper Trapezius (plus a few other muscles on the side of your neck)

Sit comfortably, right at the back of your chair with your lumbar supported if possible. Check your pelvis is upright (up on your sitting bones) spine long, all the way to the top of your head. Arms are in goal post position, forward of your shoulder joint, fingers spread. 

Watchpoints: keeping your hips level, pelvis neutral and your spine long is the priority.  Try not to hunch forward and curve your spine. Your hamstrings will release even with your knee still bent. Do not do if you have a hamstring tendinopathy.  If it hurts, stop and consult us.