DAILY ROUTINE for hip / spine mobility

Lie on floor knees bent
Pelvic rocks to loosen hips
Lie flat
Reach arms overhead – hold for 5 breaths
Bend knees again take both knees to right, rest on floor if you can. – hold for 5 breaths
Bring 1 leg over opposite knee – hold for 5 breaths- if more intense stretch kneed go to tip toe
Repeat on other side
Feet together allow knees to flop out – hold for 5 breaths – if hard to relax support knees with pillows
Turn onto all fours
Cat (back arched) cow (back dropped) stretch 3- 4 times
Puppy Stretch – hold for 5 breaths
Puppy stretch toes tucked in (affects lower spine)
Sit back in kneeling position and stretch arms above head