1 - Upper fibres of traps stretch:
Start in a seated position. Place the hand on the left side under your chair.
Take your other hand and place it on your head.
Tilt your ear directly down towards your shoulder and hold this position.
You should feel a stretch down the side of your neck.
Repeat on the other side. 3x 30 second holds on right and left. Control breathing and relax into the stretch.
2 - Rhomboid stretch:
Clasp your hands together and hold them in front of your body. Push your arms as far forward as you can whilst rounding your shoulder blades. Gently drop your chin down to your chest. Hold this position while you feel a stretch between your shoulder blades.
3 - Thread the needle:
Start on your hands and knees, with your hands under your shoulders and knees under your hips.
Take one hand off the floor and reach in and through between your other arm and your legs. Allow your body and head to follow, moving your shoulder down towards the floor as your hand reaches through.
You should feel a stretch down your side, your shoulder blade and neck.
Hold this position, and then return to the starting position.
Reach your arm out to the other side, and then up towards the ceiling.
Follow the movement of your hand with your head, twisting in the other direction to look up towards the ceiling. Hold this position, and then repeat the sequence.
4 - Lumbar spine rotation with piriformis stretch
Lie on your back with your knees bent and feet flat on the floor.
Place the ankle of one leg just above the knee of your other leg.
Maintaining this position, rotate your legs over to the side of your elevated leg.
You should feel a stretch in your buttocks and lower back.
Hold this position. Right and left.
5 - Supine dead bugs
Lie on your back and bring your legs up to table-top position with your hips and knees at 90 degrees. Raise your arms straight up vertically over your head.
Keeping your back flat, lower the opposite arm and leg away from one another towards the floor. Do not allow anything else to move and make sure your back stays flat on the floor.
Return to the start position and repeat with the other pair.