Spinal articulation
Stand with your feet hip-width apart and place the resistance band under your feet, holding each of the band with a light tension. Roll your chin to your chest and slowly bend forward by rolling down through your spine. Use each vertebra of your spine as you try to reach down towards the floor. Remember exhale as you roll down and inhale as you roll up. Aim to do 10 repetitions.
Shoulder mobilization
Stand on one end of the band with your right foot and hold the other end of the band in your right hand. Lift your right arm out to the side with your thumb towards the ceiling. There should be no shift in your body weight from one foot to the other. Remember exhale as you arm lifts and inhale as it returns to your side. Aim to do 10 repetitions and repeat with the band on the other side.
Thoracic mobility
Stand with feet hip-width apart and wrap the band around your back, holding an end in each hand. Place your hands in prayer position in front of your chest with the ends of the band between them. Twist to the sides as you rotate your torso without allowing your hips to follow. Remember, the head should remain in line with the sternum. Exhale to rotate and inhale to return to the centre. Aim to do 10 repetitions on each side.
Shoulder stabilization
Hold the band behind your back and place your hands above your bottom muscles with elbows bent. Extend your arms down and try to widen the band laterally as you inhale. Exhale as you return hands back to waist height and exhale. Aim to do 5 repetitions.
Scissors
Lie on your back with your legs at 90 degree to your hips, with the band around your left foot and an end held in each hand. Keep both legs straight in line with the hips. Place the elbows on the floor, close to the ribcage. Lower your right leg towards the floor, as far as you are able to maintain neutral spine, then return the leg towards the ceiling and lower the left leg using the band, towards the floor. Remember exhale as you lower the leg and inhale as it returns towards the ceiling. Aim to do 7 repetitions with each leg.
Leg circle
Lie on your back and place the band around your left foot. Straighten the left leg towards the ceiling, keeping the right leg bent with your foot on the floor. Begin the circle by crossing the left leg toward your mid-line. Circle around and out. Remember inhale as you it returns to the centre and exhale as the led circles towards the outside. Circle the led 10 times in one direction and 10 times in the other direction and switch legs.
Side kick
Lie on your left side and place the band around your right foot, keeping the spine in a neutral position without allowing the shoulders to roll forward. The left leg may be bent slightly to help maintain balance. Lift the top leg and exhale as you kick forward as far as you are able. Inhale as you take the leg slightly behind. Aim to do 10 repetitions and switch sides.
Side bend
Lie on your left side and put one end of the band under the side of your left foot, hold the other end with your right hand. Place the sole of your right foot flat on the floor in front of the left ankle. Bend your left elbow using the lower arm to support yourself. Keep the elbow in line with your shoulder. Exhale as you raise your hips off the floor and stretch the band over your head, inhale as you slowly lower the hips. Aim to do 5 repetitions and then repeat on the other side.
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