1- Neck Stretch

2 - Lunge to help the Psoas lengthen

3 - Shoulder Posture, moving the arms above the head

4 - Stretching the front of the shoulders

5 - Wall angels helping to activate postural muscles that help keep the shoulders pulled back

6 - Trunk twists to help gain range of movement & flexibility

7 - Childs pose for helping to open up a tight lower back

8 - Lower back stretching alternative

9 - Alternative lower back stretch

10 - QL & Lower back stretches using a chair

11 - Lower back stretch standing

12 - Groin & adductor activation & stretch

13 - Hip and lower back stretch seated

Stretches

Pilates for Beginners | NHS

The Royal College of Chiropractors