b. Foam roller prayer stretch

We use this drill to improve T-spine extension

3 x 3 long and slow breathes

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 4-8 seconds

https://www.youtube.com/watch?v=umCOjch2kG0

1.2. Lower body (Hips)

PNF Pigeon stretch

3 x/leg

– 5 seconds contraction pushing against the floor with the lower part of your leg

– 5 seconds stretch moving your upper body towards the floor

https://www.youtube.com/watch?v=QQPiREsGaQY

2. Low intensity cardiovascular work

5 rounds

500m Row @RPE 7/10

60sec Elbow Plank

3. Breathing work

3 mins Breathing on the floor

Steps

1. Place one hand beside your navel and the other other just above the navel.

2. Make sure every muscle of your body is relaxed.

3. Close your mouth using only nose breathing.

4. Inhale slowly. While the air goes into your belly, make sure you feel it inflate like a balloon and make sure you feel your rib cage expand with your hand to the side.