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 wall-based shoulder move that trains shoulder control and upper-back posture.

1. Stand with your back to a wall and feet a small step out.
2. Press your head, upper back, and hips gently into the wall.
3. Place your arms on the wall in a goalpost shape.
4. Slide your arms up the wall as far as you can control.
5. Slide back down to the start and repeat.

A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.

A pulling exercise that trains your upper back and rear shoulders.

1. Set a cable or band at face height and hold the handles with both hands.
2. Step back with arms straight and palms facing in.
3. Pull the handles toward your face, elbows high and wide.
4. Squeeze your shoulder blades, then slowly extend your arms.
5. Repeat for all reps.

A core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

A single-arm wrist curl that trains your forearm flexors and grip control.

1. Sit and rest one forearm on your thigh, palm up and wrist past your knee.
2. Hold a light weight with your working hand.
3. Curl your wrist up while keeping your forearm still.
4. Lower slowly until your wrist is straight or slightly extended.
5. Finish your reps, then switch sides.

A forearm movement that trains wrist extensors and helps you control wrist motion.

1. Sit or stand with both forearms supported, palms facing down.
2. Let your wrists bend down with control.
3. Lift the backs of your hands up as far as comfortable.
4. Lower back to the start and repeat.

A gentle side-bend stretch for the side of your neck, held still while you breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Let your right ear move toward your right shoulder.
3. Hold the stretch and breathe slowly.
4. Return to center, then switch sides.

A doorway hold that stretches your chest and front shoulders.

1. Stand in a doorway with forearms on the frame at shoulder height.
2. Step one foot forward until you feel a gentle chest stretch.
3. Hold the position and breathe slowly.
4. Step back to release the stretch.