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 * Knees to table top * Extend the opposite arm and leg at the same time * Keep the spine in neutral

Lying on your back, bring your feet up to create a 90 degree angle at the knee. Maintaining the bend knee position, lift one leg off the ground Driving through the heel of the foot, push the hips up towards the ceiling Squeeze your core throughout

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

Continuously jumping side to side for desired time or reps

Using any kind of ball, start in a standing position with the ball at one hip Rotate up overhead to the other side pivoting feet Move as if you are planning to slam the ball but don't release Alternate sides in an explosive fashion.

Standing in a lunge with your rear foot resting on a bench arms out to the side with palms facing forwards. Drawing your belly button in towards your spine bend your front knee to lower your rear knee to the floor whilst keeping your trunk vertical. Return to standing and repeat

Using a bench, or similar, place the corner of the bench just below the shoulder blades. Bring the feet in towards the body so your shins are pointing towards the ceiling Lift one leg off the ground Keeping the spine straight, lower the hips to the ground, pause then bring them up as high as you can Squeeze through your glutes Repeat

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 Once in the tall plank position, pike your hips back and reach through your shoulder blades Inhale as you lower back to the ground. Repeat for the prescribed number of reps

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) Slowly walk for the prescribed distance/time driving the knee up to hip height with each step Keep the core engaged and stand as tall as possible

Recovery breathing protocol