Sit on the floor with your back pressed to the wall. Bring your elbows up to shoulder height, pressing your arms and wrists to the wall in a surrender position. Slowly push your fingertips straight up the wall until you feel a stretch, then release. Keep your lower back, arms, shoulders and head pushed against the wall while you do this stretch. Do sets of 10 repetitions.
Lie on your side with your top leg bent at 90 degrees with you knee on the floor and your bottom leg straight. Have your bottom arm straight at shoulder height and start with your top arm straight on top of it, palms together. Draw an arc above your head, with your elbow slightly bent, feeling a stretch along your thoracic spine and pectoral muscles. Do sets of 10 repetitions per side.
DYNAMIC CHILD’S POSE
Start seated with the knees about shoulder width apart and your toes pointed straight back. Put the hands on the floor, shoulder width apart, and, keeping your shoulders held down and back, stretch the butt back toward the floor. Stop when there is any rounding of the lower back. The spine should remain flat and the objective is to stretch at the hip joint without collapsing. Repeat 10 times.
T-SPINE MYOFASCIAL RELEASE
Using two massage balls tied together in a bag, start by lying on the balls at your lower ribs. The balls should be on either side of your spine, rather than pressing into the spine. Relax and allow the muscles to release at that vertebrae for five breaths, then move one vertebrae higher. Repeat until you get to the top of your shoulders. Stop before you reach your neck.