Stand straight with elbows up and shoulder blades down. Pulse inward against a ball or similar object for 60 seconds. Then pulse outward against a loop for 60 seconds. Repeat 3 times.
Stand straight with a ball or similar object between your ankles and pulse inward for 30-60 seconds. Then pulse outward against a loop with pulses for 30-60 seconds. Repeat on each leg. Then stretch your hips for 1 minute.
Choose any variation of a heel raise, standing upright with a long spine. After three sets of 10, stretch each calf for 30 seconds. Repeat twice.
In any prone or quadruped position, sink your shoulders toward the floor and then press back up. Do 10 presses in each position, followed by a Neck Roll. Continue for 5-6 minutes.
