Spine
01
Cat-Cow
Wakes up the entire spine and reduces desk stiffness.
- Week 1
- 10 slow reps
Stop if you feel sharp lower-back pain.
Sun
Spine + Breath
Wake the body up · Sunday
Done—
Mins5
Spine
02
Seated Spinal Twist
Introduces gentle rotation back into a stiff thoracic spine.
- Week 1
- 30 seconds each side
- Sides
- Left + Right
Breathing
03
Diaphragmatic Breathing
Re-trains a shallow, chest-led breath into a full diaphragmatic one.
- Week 1
- 2 minutes
Slow movement through the spine paired with full diaphragmatic breath. The lightest possible start to the week.