Internal massage with spinal waves

‘Spinal waves are a brilliant way to work on the suppleness of your spine, eliminate aches and pains and give yourself what I call an “internal massage”,’ explains Hannah Beadle, CEO and head coach of Wildfitness retreats.

‘Start by facing a wall, approximately half a foot away. Touch one part of your body to the wall at a time, starting at the nose, then chin, chest, breastbone, belly button, pelvis and, lastly, the knees, before starting again at the nose. Make sure that only the cue point is touching the wall at any one time. At first it will feel odd, and you may have to pause between each point, which is absolutely fine.

‘Once you are used to this motion, start to make it more fluid. Putting on some music can help you zone out and find a rhythm. Do this for five to 10 minutes at least once a day, first thing in the morning before your day starts.’