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You will need a foam roller for all these exercises
1. Supine pec stretch and belly breathing
Make sure the base of your head, your mid back and your tailbone are all supported on the foam roller. Focus on breathing into your belly for 10 deep breaths.
2. Thoracic extension
Place the foam roller across your mid back
This is your starting point
Support your neck! so that your head does not extend back
Perform 2-3 reps on each joint as you slowly move up the back
IMPORTANT NOTE: DO NOT extend back through the lumbar spine - tuck your pelvis under and draw in your belly button to prevent this.
3. Feldenkrais shoulder/spine integrator
Bring hands together and extend them out from your shoulder, as you move towards the shoulder begin to rotate your spine as far as you feel comfortable
Perform 10 reps on each shoulder
Each rep aim to go a little further
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