A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A gentle spine mobility move on hands and knees that warms up your back, neck, and hips.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back as you tuck your chin and tailbone.
4. Move slowly between positions with your breath.

A core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

A wall-based shoulder movement that trains upper-back control and shoulder mobility.

1. Stand with your back to a wall and feet a small step forward.
2. Press your head, upper back, and hips toward the wall.
3. Set your arms in a goalpost shape with elbows and wrists near the wall.
4. Slide your arms up as far as you can without arching your back.
5. Slide your arms back down to the start and repeat.

A side-lying rotation stretch for your chest, shoulders, and upper back.

1. Lie on one side with knees bent and arms straight in front.
2. Keep your knees stacked as you open your top arm toward the floor behind you.
3. Turn your chest and head toward the open arm.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A gentle spine mobility move on hands and knees that warms up your back, neck, and hips.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back as you tuck your chin and tailbone.
4. Move slowly between positions with your breath.

A floor twist and shoulder stretch that opens your upper back, shoulders, and chest.

1. Start on hands and knees, with wrists under shoulders and knees under hips.
2. Slide your right arm under your left arm, palm up.
3. Lower your right shoulder and ear toward the floor.
4. Hold the twist and breathe slowly.
5. Come back to hands and knees, then switch sides.

A core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

A wall-based shoulder movement that trains upper-back control and shoulder mobility.

1. Stand with your back to a wall and feet a small step forward.
2. Press your head, upper back, and hips toward the wall.
3. Set your arms in a goalpost shape with elbows and wrists near the wall.
4. Slide your arms up as far as you can without arching your back.
5. Slide your arms back down to the start and repeat.

A gentle neck stretch for one upper trapezius at a time. Hold it and breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Hold a chair with the hand on the side you will stretch.
3. Tilt your ear away from that shoulder until you feel a gentle stretch.
4. Add light pressure with your other hand, if needed.
5. Hold and breathe slowly, then switch sides.

A seated neck stretch for one side that targets the levator scapulae near the neck and upper shoulder.

1. Sit tall and place one hand behind your back to anchor that shoulder.
2. Turn your head about 45 degrees away from that shoulder.
3. Look down toward your opposite armpit.
4. Use your other hand to gently guide your head down.
5. Hold and breathe slowly, then switch sides.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.

A side-lying rotation stretch for your chest, shoulders, and upper back.

1. Lie on one side with knees bent and arms straight in front.
2. Keep your knees stacked as you open your top arm toward the floor behind you.
3. Turn your chest and head toward the open arm.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A lying spinal twist hold that opens your torso and hips while you breathe.

1. Lie on your back with your knees bent and feet on the floor.
2. Let both knees fall to one side as your shoulders stay down.
3. Turn your head away from your knees if comfortable.
4. Hold the twist and breathe slowly.
5. Return to center, then switch sides.