Suitable for all! You only need 5 minutes to take care of your hands, wrists (and that means your elbows, neck and shoulders will be much happier too)

Gear: None!

3.5 minutes to happier feet!
No gear required, you can be perched on the end of your bed, the floor a chair, but you will need to be able to reach your foot. Enjoy!

GENERAL - RELEASE YOUR LOWER BACK (great to do before any practice or any time you are feeling a little ‘tweaky’ down there (5 mins)

GENERAL - STANDING BACK OF LEG RELEASE (6 mins). LJ and Mel do a popular standing series that involves a hip hinge back of leg release (great to have a chair or bench or even your own legs will do as a place to rest your hands). A dome or similar will be great for your calf stretch/hip hinge too. You could almost think of this as a way to get Strap Stretch benefits standing up.

STRONGER - Mel’s Morning Reset (10mins) - This is my shorter version of a pelvis and shoulder reset. I’ve listed it under stronger as there are kneeling lunges and a kneeling back of leg release too…there are also some Rhomboid Pushups. There are plenty of other options in the shorter sessions for you if those options don’t work for you ;-) You could try the General Standing Release for many similar benefits.

GENERAL - QUAD STRETCH 4 WAYS, STANDING AND FLOOR (6 mins). LJ and Mel show you a range of ways to stretch your Quadriceps (muscles across the front of your upper thigh). Have a chair and a strap or scarf handy and familiarise yourself with what a tucked pelvis is, because you’ll utilise that here (it has it’s own video in the Mel Explains section, and I repeated it in this section too…just go down a few videos…that’s how important it is!) If you do decide to have a go with the chair, make sure you have something to rest your hands on. I’m pretending there is a wall in front of me and I have a wobble on the 2nd side and I don’t want that to happen to you! LJ felt great after 4 x Quadriceps stretches!

STRONGER - OPTIONS SHOULDERS AND CORE (10 mins) a floor set that includes Psoas set up with block and 1/2 dome, Thoracic extension and core challenge - and then some Rhomboid pushups and appropriate stretches to round it all off. 10 minutes to get your shoulders all warmed up!

GENERAL - WHAT’S A TUCK? Making sense of pelvis position (what’s a tuck/untuck and then apply it in a forward bend, seated and lying down!) (6 mins) Sometimes it’s ideal if it’s a little bit tucked, othertimes untucked, a lot of the time netural. It’s always good to know the difference between what the pelvis is doing and what the ribcage is doing. If you want optimal movement and the ability to unwind helpful movement patterns it’s just one of those things you could benefit hugely from learning. This is the flossing of movement health. Only important if you don’t want your teeth to fall out ;-)

GENERAL - HEALTHY HANDS (and wrists, elbows and shoulders too!) (10 mins)

GENERAL - SET UP FOR NEUTRAL SPINE (and Hip Flexor 1 Release AKA Illiacus Release) (5 mins)

GENERAL - SET UP FOR PSOAS RELEASE (aka Hip Flexor 2 Release (5 mins)