Okay, this is for the days when your back is stiff. Okay? Live feet in line with your ba. Okay, you breathe in. As you breathe out, press the button of your back to the mat and roll the rest of your spinal vertebra by vertebra. Okay, roll down and trying to get each part of the spine to touch the back.

To touch that even squirt up again, stretch the knees away from the shoulders, roll yourself that. Okay, you can do one more. Ah, breathing out. Breathing, come down. And you're going to lift your hands up over your head. Keep them there.

Breathe out, roll up, thinking of keeping the back of the shoulders, back of the elbow and back of the hand as close to the matter as possible. Back to the show. This is going to be tricky. Okay, back to the elbows back of the hand might be a little bit easier. See how you go. Okay, you gotta do one more.

Good. And then down. Now keep the back of the hand on the mat and roll it, slide your hands down, back at the hand on the mat, slide the hands up and over, and then down by the sides. Okay? whilst you're doing this, try and keep your ribs pull down. Okay?

So try to pull the ribs down towards your pelvis, no need to tilt your pelvis, your pelvis is still parallel with the floor. Your chin is parallel with the floor. Okay, and as you bring your hands over your head, you're gonna think of pulling your scope away from your butt. And as you pull your hands down and think of pulling your ribs down toward your pants, it just gives a bit of extra stretch and some internal stuff for your body to do. Okay, then you're going to stretch it Next out in front, you're going to have your hands out to the side, you're going to put your right toe on top of your left toe. Yes, that's right.

Breathe it. As you breathe out, roll over to the side as far as you can, if you can get your foot to touch the floor. Okay, try and keep your arms nice and wide. You have the press into the flow of extra work. Breathe and come back to the start. Breathe out, keep your chest open and roll.

Okay, this is the crocodile row. It's from the kowski method. If you haven't heard the gospel method, ask me about it. It's really good. Okay, and then here, I'm going to do two ball roll. Let's do the legs, legs and the legs.

Pull your head away from your heels. Okay, you can do one more. This one you want to try and leave it there for about 30 seconds to a minute. Breathe As you go, just breathing normally, trying to keep the legs in your body, still keeping your head away from your hips. Okay, good. And now we're going to change size.

So this toe on this ankle, and then rodenticide, one side will almost inevitably feel better than the other than that in the sense that it rolls a lot easier. Don't be alarmed, just keep going and go to your maximum. Okay? You want to try and keep as much of the top of your body on the mat as possible. Okay, so keep pulling through the shoulders, keep activating the whole spine, that means pull your heels away from the top of your head. Okay, it's the easiest cue I can give you for you to think about what shape your spine is in and how much space you're getting from it.

I think we're on to our last one. So you're going to hold it for a good 30 seconds to a minute. If you're not sure how long that is. You could always try to Singing one verse of your national anthem that's bound to do it. Unless you're from Spain, which get which case you haven't gotten your words, in which case use the American one. Most people know that one for obvious reasons.

Okay, Brittany's back towards your chest, roll things around. Okay. I'm going to go back to the very first movement, your feet up here with the part in parallel. You breathe into prepare. As you breathe out. You're going to go up, you're going to open your knees, come on to the sides of your feet, let your hips stretch that your hips pull your legs open, and down.

Okay, up, pull the knees away. Activate will stretch the inner flies. Okay, close and down. You're still going for a much roadie from the back. Okay. Good.

And down, are you doing to ball up Open, close down your last one. Open, close down. Okay, now remember one leg across the other one, okay? You want to put your ankle just in front of the knee, okay, your hands wrapped to the sides again, either right exercised at like a 90 degree angle or with your palms through the ceiling By the way, or at a 45 degree angle, so a little bit a little bit, halfway, okay? And you're gonna let the leg drop down to the floor. Again, you may get there if you don't get there, don't worry, and look the other way with your head.

Okay, pick it up, push through the next you will have to use your next usual exit a physical movement, and Okay, and then back up, and then look the opposite way. Okay, I've gone back to the ghost kowski method. Okay, so if you're thinking What is she doing? It's it got you. Don't worry. I'm not making this stuff up as much as I'd like to give myself credit.

Okay. And this is your last. Look to the outside, drop the foot. If you can stay here, again for 30 seconds to a minute. You've got time. Okay, you've got this time you can give yourself this time.

All right. Good. I'm crossing over, crossing over. I'm doing the other side. Keep this be nice and wide. By the way.

Breathe in as you breathe out. Go, john. look the other way. Okay, try and get the legs to stretch. Pull yourself back up. Breathe.

Breathing constitutes as you breathe out. Go and look. Okay, look the other way. Good. Hold your necks open. Very nice.

Last one. Roll yourself over and look the other way. Okay. keep everything nice he pulled out to the outside this knee. I'm trying to keep it open, you'll feel good pull through your hips, okay, through this part, probably through the inner thigh as well, which is always good. We'll have it.

Okay, this, then you come back up to start doing his own on your side. You want to have your right ankle, knee, knee, ankle, arms also are in fact, going to breathe in. As you breathe out, open the arm behind have a look at it. You may touch the flow with that hand, okay, or maybe not maybe the flows miles away, don't worry. And then flow the hand all around with the head. Okay.

Oh, stretch, pull this arm along the floor away. pull this down towards the floor and draw a circle overhead. Good. Reach. Look around. Okay.

Reach, look and RAM Good. Okay, now, you're going to come onto all fours, your hands underneath your shoulders, knees underneath your hips. Okay, you're gonna do a good old cat. So up into the cat, and then a good old cow, pull your belly button down towards the floor and look. Good. Now here's your belly button and push it back towards your spine.

Alright, so that pushes you back round and then you stretch your abdominals. So you let them hang to the floor. Then you pull up towards your spine. And up and that good. Now stay steady. So you're gonna have your pelvis in neutral, nice and parallel, okay, nothing is dipping or arching.

You've got the natural curves in your back. I'd like to see flat back but that's not going to work but the natural good and your back are holding you. And then what you're going to do is you're going to load have boobs to the floor, and then pick your boobs up. So as you know your boobs to the floor, you can imagine your shoulder blades are kind of squeezing together. And then as you pick them up, your shoulder blades separate, okay? So you put them together, and then you separate them, put them together, separate them, think about the position of your head, because you're going to be doing this.

Okay? You want to keep your neck nice and long. Think of the head as an extension of the spine. So it stays in the same on the same level, same line as your butt. If you see what I mean. Okay, keep the spine nice and long.

If you're not sure, put it in the comments and I will correct Okay, we'll make it even clearer for you. Okay, good night and turning over to the other side. Okay, you've got your right angle. Okay. I'll do it this way. Make it much more family friendly.

What do you reckon? Okay. So right ankle, hip, knee, knee, ankle, arms are in front of it, right? Breathing as you breathe out, oh, look behind. Okay. And then draw a circle all the way around.

Good. Oh, fun. Look around. Okay. Oh, round. Last one.

Oh, look round. Good. Okay, then you're onto your fret. Okay, you got your hands in the soil of your back and your legs lengthened out behind you. Can you see? Okay, so you're lying in your ear.

You want to breathe to prepare as you breathe out, legs and your heels away from your head and your legs are left a little bit. Push your arms below your bum and think of flying through space. Make yourself aerodynamic. So reach through the front of the head, the top of the head. Okay, let me come down. To the other side, arms are in this one in the back and pull 123 out, okay, you can give this one a little bit of elasticity to three and pori.

Joseph long, good 1230 when two, three, Po Po Po Po, and they were cheap, cheap last one. Oh, and then onto your ear, my feet, the flex by the way and I'm pushing my pelvis into the mat. He was an extra stretch through the front, okay, then relaxation position, or the child pose, whatever you want to call it. Okay, then you want to come again to all fours. Put your body in the air. Okay, your feet and hit with the pattern parallel.

Again, your head is an extension of your spine. So none of this, okay? You're shortening your nape and that's a shame. Okay, go You're going to do 123 back heels down 123 Bhalla heels down. 123 heels down tomorrow. 123 heels down.

That's 123 Bama, heels down. Okay, then you want to walk your feet to your hands, let your head go. Let your knees be soft. Walk, walk, walk, line up your feet parallel, and apart. Roll up. Roll down.

123 Spring okay. 123123 writing is okay. Okay, then that leads you standing up. Again, you want your feet in front, facing forwards, nice and parallel. Arms are behind the head, drop your shoulders, elbows out, you breathe in, and then you grow. Close, try and touch the elbows together, open, touch, and close, the rest of my posture is as good as happy.

So I'm thinking of putting my head over my roof, over my pelvis, and also stretching the top of the head up towards the ceiling. Okay, this is a good one, for bringing your head back into alignment with the neck. Often people have it in front of the neck, just not good. Okay. totally lost count. So you want to do about 10 or 15 of these.

Okay? And if I've gone into complete overkill, feel free to leave me at any time. Sorry about that. Okay, good. Then onto out to the sighs you're going to do little circles. Little, little, little.

Again, I'm making as much space between this finger this finger, elbows are not locked. Okay, arms are flying like a bird. And I'm making this circles bigger and bigger and bigger. Keeping the rest of my body nice and steady. Thinking of that alignment, head over chest of the hips. Okay, not changing direction, big circle, swing, the arms swinging.

Okay? You want to get above and during this little series, okay? And then I'm going to small as I'm reading more smaller amplitude to the movement. Nice. And then I finish off with little circles. Good.

Okay. And then just to finish off, you want to get yourself a wall. Here. I have one Paddy, okay. Your feet are underneath your hips. You're gonna talk yourself down.

In an ideal world, you don't want exactly 90 degree angle, okay, you want a little bit lesser, something about you know, 7580 somewhere between there. Okay, you want to put the weight evenly through your foot. So, you've got your ball of your foot and the heel of your foot pressing into the floor and the weight of your body back against the wall. Okay? You want to push your pelvis into the wall, pushed to the back of your ribs into the wall, okay, your head will be floating off, that's fine. Your head is not, you know, that far back.

Your hands are down by your sides. Okay? And then you want to bring your hands up and over and onto the wall. My picture is in the way, but in an ideal world, you want to try and get the back of your elbow onto the wall as well, whilst you keep this push, okay. It's called an air bench. Okay?

The idea is to get your legs to understand that, you know, they should hold you up and you can Do one more good. And then you either gonna switch me off and go do something else or you're going to stay in this position for another 30 seconds a minute. You know, I would hold it maximum of about two minutes. When you're finished with it, stand up and shake everything out, walk around and then carry on.