Your 4-week plan
Incorporate each week’s 15-minute session at the end of every hour-long strength or cardio workout. Do each breathing exercise for five breaths. For the others, do eight reps, switching sides halfway through if necessary. Allow 30 seconds for each rep and don’t push the stretch past the point of mild discomfort. You’ll need a mat and a foam roller.
1 Belly breathing
(a) Lie on your back with your legs in a tabletop position and your feet against a wall.
(b) Breathe deeply in and out, allowing the belly to rise on the inhale and lower on the exhale. Nice, isn’t it?
2 Kneeling glute mobilisation
(a) Begin on all fours with your feet crossed behind you.
(b) Without moving your hands, lower your bum towards your heels, then reverse to the start position. Cross your legs the other way after four reps.
3 Rotating rock back
(a) Begin kneeling on your right knee, with your left leg straight out to the side and your palms on the floor directly under your shoulders.
(b) Rock your bum back towards your right heel then, without shifting your weight, open your left arm out to the left side and overhead, looking up towards the ceiling. Then reverse the movement to the start position.
4 Deep squat with hip lift
(a) Begin in a deep squat with your shoulders back and chest lifted, then tuck your fingers under your toes.
(b) Lift your hips and straighten your legs as far as you can, then reverse the movement to return to the start position.