Mermaid 

This is one of my most favourite exercises for anyone with stiff or tired backs, even just to keep the back that little bit more mobile. This exercise can be done in classical sitting mermaid position or even on a chair. I would recommend 3-4 times a day on each side, making sure you twist from the ribs to get those lower back areas really stretched.

Top tips: 

*Soft knees 

* Keep hips facing forward and level (straight) 

 

Corkscrew stretch 

This stretch is really good for releasing tension in the upper body and shoulders. This stretch can be done standing in neutral standing or on a chair. I would recommend doing this at least  4-6 times a day.

Top tips: 

* Keep knees soft when standing 

* Try and keep elbows back and wide  

Roll Up Exercise

This exercise is really good to help strengthen lower tummy, more movement in spine and also adding a challenge to work on obliques (side muscles for hour glass shape). I would recommend 6-8 for just a roll up, 4-6 if starting to adding the side twist, then increase to 6-8.

Top tips: 

* Pelvic floor should be connected at all times

* Remember to breathe

* Keep shoulders lightly squeezed throughout exericse

 

Rolling Like A Ball Exercise

This exercise is really good to help strengthen lower tummy, more movement in spine and also adding fun to an exercise. I would recommend 6-8 or 4-6 if your are just starting out, then increase when your ready.

 

Top tips:

* Pelvic floor should be connected at all times

* Add momentum to help

* Keep shoulders lightly squeezed throughout exercise

 

 

Disclaimer: Please always consult your doctor before starting this or any new exercise programme. Take care when executing these moves. If you feel any discomfort, nausea or unusual feeling in the back or neck stop immediately and seek medical help or professional help.