Half child's pose with internal hip rotation – Start in a neutral all-fours position with your hips over your knees and your shoulders above your wrists. Engage your deep core muscles to stabilize your low back.
Half child's pose with internal hip rotation – Extend your right leg straight out to the side with your toes pointing forward and the sole of your foot down.
Half child's pose with internal hip rotation – Exhale as you sit your hips back toward your heels as far as you can go comfortably without knee, hip or back pain. Inhale as you bring your body weight forward again and internally rotate from your right hip to come up onto your toes (as pictured). Be sure the rotation is coming from your hip, not your lower back, knees or ankles. Exhale and return your hips back towards your heels and the sole of your foot to the floor. Repeat the movement in synch with your breathing through five repetitions on each side.
Sphinx – Lie prone (belly down) on your forearms with your elbows under your shoulders. Exhale as you press down through your forearms as though you are trying to slide your belly through your arms to create length in your low back. At the same time, move your shoulder blades down toward your waist. This will activate the mid-back muscles essential for thoracic spine extension while inhibiting the muscles of your upper neck and chest that limit mobility. Hold the posture for three long, deep breaths. Rest for a breath or two and repeat for a total of three holds.
Twisting chair – Stand with your feet together; your big toes should touch but allow space between your heels to avoid externally rotating your hips. Exhale as you sit back into a squat with your hands and forearms together in front of your chest. Inhale as you hold the position, ensuring that your low back doesn't arch, and your glutes and core are activated for support.
Twisting chair – Exhale as you rotate from your mid back to place your inside elbow on the top or outside of one leg. Keep your hips and low back stable. Avoid separating your knees or letting one drop forward. Inhale as you use your bottom elbow for leverage to reach your top elbow upward while pulling your hands toward the center of your chest.
Twisting chair – Exhale as you focus on dropping your shoulder blades down your back and rotating from your mid back. You can look up or down — whatever is comfortable for your neck. Hold the twist for two more breaths. Repeat on the opposite side.
Twisting chair – As an advanced option, you can hold one of your clubs (as pictured), reaching your top hand up the club during the twist to open your shoulder and chest.