Desk mobility - This movement aims to open up space within the shoulder joint. Complete this movement in a slow, controlled manner. Try and minimise body movement everywhere besides the shoulder joint.

Minimise any movement through the rest of the body

Lying on your side, lift your top knee to 90 degrees and lower to the floor Reach your arms straight out in front Keeping your bottom arm and shoulder planted, open the top arm across the body to the other side You want to feel a stretch through your upper back Do not let the top knee lift throughout the movement Reset and repeat

Lying on your back bring your knees up to a 90 degree angle Reach your arms up towards the ceiling Slowly extend one leg out keeping control of the pelvis Cue: pull your belly button into the floor Brace your core and bring the leg back into the starting position Alternate legs for the desired time and reps

Lying on your back, bring your feet up to create a 90 degree angle at the knee Driving through the heel of the foot, push the hips up towards the ceiling Squeeze your core throughout the movement

Start in a tall standing position Reach hands to floor and walk out into a push up position Bring your right foot to the outside of your right hand Then open your right hand up and point it to the ceiling Switch sides and repeat Walk back in on hands Repeat

Squat to Lateral Lunge with Forward Reach

Continuously jumping side to side for desired time or reps

- Set up in a long step stance with feet should width apart -Drop the back knee to floor whilst maintaining 60+ % of your weight in your front leg - Lightly touch the back knee to the ground and drive back into start position.

Lie face down hands a comfortable width at shoulder height. Take a diaphragmatic breath and draw your belly button inwards. Exhale through pursed lips pushing yourself up to a plank position keeping your head and spine in alignment. Inhale as you lower back to the ground. Repeat for the prescribed number of reps. Easier option: Raise your hands onto a platform eg. a bench Harder option: Raise your feet onto and elevated platform eg. a bench

Lying face down on the floor with arms to the side and forward Lifting the head first, elevate the chest up off the ground maintaining tension through the body Push the hands up above the head and control back Reset and complete for set number of reps

Standing in a tall upright position, find a challenging weight (dumbbell, kettlebell or other) and hold in each hand Slowly walk for the prescribed distance/time Keep the core engaged and stand as tall as possible

Recovery breathing protocol