Step 1: Start in a quadruped position with your hands under your shoulders and knees under your hips.
Step 2: Fully round your spine and tuck your chin in.
Step 3: Keeping your arms straight, arch your spine gazing straight ahead.
This exercise is great for thoracic mobility. Perform 1 set of 10 reps each day.
Pigeon with Lat Stretch
Step 1: Perform the classic pigeon pose. Bring one leg under your body with your knee rotated outward. Your other leg should be extended behind you.
Step 2: Place your weight down on your front leg creating a stretch in your glutes and abductors (outer thigh).
Step 3: Extend your arms out in front of you.
Step 4: Walk your hands slowly out to the side (same ways as knee). This will put an additional stretch on your lats.
*Perform 1 set of a 45 - 60 second stretch per side.
Side Lying T-Spine Rotation
Step 1: Lay down on your right side.
Step 2: Bring your right knee up towards your chest putting your leg in a 90 degree angle.
Step 3: Place your left hand on top of your knee to anchor your leg down and lock your hips in place.
Step 4: Rotate your right hand from in front of you to behind you aiming to get your shoulder to the floor
*Perform 1 - 2 sets of 10 reps each side
Note: I would recommend placing a pillow under your head for you neck support.
90/90 Hip Stretch
Step 1: Sit on the floor with your knees up in the air and hands behind you on the floor to give you support.
Step 2: Start with your knees bent in an 90 degree angle. Externally rotate your hip pressing the outside of your left leg into the ground. At the same time, internally rotate your right hip pressing the inside of your right leg into the ground.
Step 3: Keeping a neutral spine, pull your torso and chest down onto your left leg.
Step 4: After holding a stretch for 5 seconds, place your hands back behind you, rotate your knees/hips the other way.
*Perform 1 set of 5 reps per side.
Note: You can keep your hands on the ground behind you (as in picture 2), and rotate your knees back and forth. This is a great mobility routine strictly for your hips.
Hip Flexor Couch Stretch
Step 1: Place the top of your right foot on top of the couch.
Step 2: Your knee should be rested on the ground with your left leg in front of you at a 90 degree angle.
Step 3: Extend your right arm in the air.
*Perform 1 set of a 45 - 60 second stretch on each side.
Note: If you can’t get your knee to the ground because of restrictions, place a pillow under your knee to add cushion and to alleviate the stretch.