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

Start in an all 4 position Reach one hand under your body as far as you can Then open up towards the ceiling Repeat

Running mobility - This movement aims to develop space within the ankle joints by putting it through its full range of motion.

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

Recovery breathing protocol