A great exercise for upper back mobility and coordinating the core abdominal and spinal muscles with movement.

This technique is a great mobilisation of the upper back as well as opening the chest area. It is also introduces and strengthens coordination of the upper body to your core abdominal muscles.

This technique is for the more intermediate level as the pelvis stillness is more deeply challenged with drawing both knees and feet off the ground. Take your time and keep the movement fluid. Keep your heels close to your bottom to start, this will allow the movemtn to become more familiar and activate trunk muscles to support you. Extend the lower leg to a 90 degree angle at the knee to increase the challenge further. 🌟 Try bringing your arms straight out in front of you to test your balance!

This is really good for improving you pelvic control and dissociating your hip movement from your pelvic and lower back movement. This will activate those small muscles surrounding your spine and even some larger muscles involving your core and buttocks. These muscles are often fatigued and weak after lower back injury. 🌟 Use a theraband wrapped around just above the knees to create further strength once you have mobility and the ability to stabilise the pelvis in this position.

This movement is a great mobilisation for the spine and in particularly the lower back. Alongside this it is a great introducing and activating the central trunk muscles into lower body movement. 🌟 This is good for the beginner and if you are recovering from a lower back injury.

This is a great technique for retraining the muscle patterns surrounding your lower back and your pelvis. Often after injury of the lower back, some muscles are overworking and some are weak and fragile. This technique will really start to challenge the coordination and strength. 🌟To test your balance and challenge yourself further, keep your arms straight up in front of you and repeat.

A more advanced technique for improving trunk muscle coordination and activation. Whilst the upper body is on holiday the lower body is focused on balance and pelvis support. 🌟 Lengthen the arms out in front of you to further test your balance. If you feel your lower back beginning to arch move down a level or keep your heels close to your buttocks through the whole movement.

This is an advanced technique to strengthen and coordinate the trunk musculature. 🌟 Place your arms straight up in front of you to challenge your balance even further!

A brilliant exercise to mobilise the shoulders and improve shoulder blade range of movement awareness. This also helps to coordinate the muscles in your upper back and between your shoulder blades. 🌟 Use this Movement with a theraband to accelerate your upper back strength. Great if you're at a computer all day or driving alot.

A beginners Shoulder mobilisation. This is a great start to coordinating the upper limb with the upper body. This technique can be used to compare fluidity between each upper limb. 🌟 Use a theraband to combine mobility with an increased strength element.