- Stand tall with arms hanging toward floor and knees slightly bent.
- Slowly roll down spine, one vertebra at a time, reaching toward toes.
- Reverse the motion, stacking spine back up to standing tall.
- Place one knee on a bench.
- Push your hips back while leaving your knee mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- Lie face-down on a stability ball, hips centered, feet anchored, hands behind your head.
- Engage your core, lift your upper body until aligned with legs, keeping your neck neutral.
- Lower your torso slowly back to the starting position, maintaining control and steady breathing.
- Lie face down on a stability ball, hands on the floor, legs extended straight.
- Engage glutes and lower back, raising legs until aligned with your torso.
- Slowly lower legs back down without touching the ground, maintaining core engagement. Repeat.
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