The Stretches
Check your posture in a mirror if you can.
1. Stand tall with shoulders back and down. Feet hip width apart. Imagine the crown of your head with a thread pulled up, so that your chin is down and level. Imagine your tail-bone down and pointing to the floor.
2. Slowly turn your head to the right and to the left and then chin to chest (feel the stretch at the back of the neck) and then back.
3. Now place hands on shoulders and draw large circles with elbows towards each other forwards and reverse backwards.
4. Now try to clasp your hands behind your back pulling your shoulder blades together. If you can lift up arms slightly.
5. Now here is the one that will ensure you will be able to do that bra strap up forever. Bring arm up straight, bend elbow so that hand is down your back, other arm goes back of waist and up your back, your aim is the hold hands! If this is too hard at first you can put a flannel in one hand to grasp and eventually you will be able to do it without. Do both sides.
6. Stand with feet apart and slide your hand down the side of your leg as far as you can go and hold for a few seconds. Repeat on the other side
7. Get down on the floor on all fours. In Yoga this is called the Cat and you can see why. Pull up stomach and round the back bringing the head down and under. Now, move it all down and hollow your back with your head up.
8. Hands on the floor under shoulders and push up so that back arcs. Do not go back very far you just want a slight bend. Still on all fours. Lead with your nose toward the floor and move your body forward, so you end up with arms straight and in front of your shoulders. This allows your body to bend back. Then lift bottom and pivot back to sit on your heels.
9. In a sitting position place feet together so that heels are touching heels. Bring feet towards your under-carriage and then allow knees to drop to floor.
10. Lie on the floor on your back. Try and pull up through the pelvis and visualise
that your navel is on the floor. Pull one leg to your chest with the other leg flat on the floor. Change legs. Now knees to chest and hug – this gives a good stretch to the back.
11. Draw legs up so that feet are placed near your backside. Now drop both knees trying to keep them together towards the floor. For an extra stretch rotate the top half of your body the opposite way.
12. Lastly stand and touch your toes but be careful not to arch. The best way to touch your toes is to creep your hands down your thighs. Your head will follow at the right angle. This places much less pressure on your lower back. And you are not inclined to over-reach, stop when you feel the pull.
Now you should feel supple and relaxed and ready for the day.