- Leaning across the back section of the bench, with feet firmly on the floor and with arms hanging to the sides.
- Holding the kettlebell in both hands engage your shoulder blades, as if you are trying to touch them together. Release the shrug.
- Use a bench or an object to elevate your feet.
- Lower your head towards the floor by bending your elbows
- Push through your hands and return to the starting pike position.
- Repeat
- Stand upright with your feet shoulder width apart.
- Place your left hand on your head and gently pull your head down towards your left shoulder. Then return to centre point.
- Repeat, using your right hand pulling towards your right shoulder.
- Stand upright with your feet shoulder width apart.
- Keeping your chest facing forward, turn your head 90 degrees to the left. Then return to centre point.
- Repeat, turning your head in the other direction.
