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 that alternates rounding and arching your back on hands and knees.

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, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A floor stretch that opens your upper back and shoulder while you hold one side at a time.

1. Start on all fours with your hands under shoulders and knees under hips.
2. Slide one arm under your chest, palm up, and lower your shoulder toward the floor.
3. Rest your head down if comfortable, and keep your hips over your knees.
4. Hold the stretch and breathe slowly.
5. Press into your top hand to return to all fours, then switch sides.

A hands-and-knees rotation that trains upper-back mobility and trunk control.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Place one hand lightly behind your head.
3. Rotate your elbow up toward the ceiling, turning through your upper back.
4. Lower your elbow back toward the floor with control.
5. Return to center, then repeat on the other side.

A face-down back extension hold that trains your upper back, glutes, and posture muscles.

1. Lie face down with legs long and arms by your sides.
2. Turn your thumbs up and gently brace your core.
3. Lift your chest, arms, and legs slightly off the floor.
4. Hold the position and breathe slowly.
5. Lower with control when the hold is done.

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 side-lying rotation drill that opens your chest, shoulders, and upper back.

1. Lie on one side with knees bent and arms straight in front of you.
2. Sweep your top arm up and back, rotating your chest open.
3. Follow your hand with your eyes as far as you can control.
4. Sweep the arm back to the start position.
5. Finish your reps, then switch sides.

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 child pose hold with arms reaching forward. It stretches your back, hips, and shoulders.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest toward the floor.
4. Hold the stretch and breathe slowly.
5. Walk your hands back in and rise up slowly.

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.