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.

- Set up in tall plank/push up position - Push the floor away with your arms and tuck your hips under - Slow inhale through the nose for a 4 count - Slow exhale through the mouth for a 4 count (imagine you are fogging up a mirror)

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

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

- 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.

Recovery breathing protocol