Start in a half kneeling position with the spine upright Push the pelvis forward without arching the spine Then push the hips back and drop the chest towards the front knee

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

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.

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

Set a bench or box that is knee height behind you Set up with feet shoulder width apart Sit to the bench, reset and then stand Try no to drop to the bench, be controlled through out.

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

Enhances power and/or endurance in the sagittal plane.

Recovery breathing protocol