Cat Stretch
Goal: Stretching the back , abdominal connection
(1)
1. Come on all fours, with vertical arms, and thighs
2. Place the Spine in a neutral position, keeping length from the head to tailbone.
3. Inhale to prepare
(2)
1) Exhale and simultaneously bring the head and tailbone towards each other and round up your back
2) Inhale and send your breath into the sides and back of the ribs, expanding the ribcage as you do so.
3) Exhale and return to (1). Repeat 5-8x
Swimming Preps
Goal: Core work, balance and stability
(1)
1. Come on all fours, with vertical arms, and thighs
2. Place the Spine in a neutral position, keeping length from the head to tailbone.
3. Inhale to prepare
(2)
1. Exhale and raise arm fowards. Height of arm to be raised to depending on ability to stabilise spine, pelvis and shoulder. Lift no higher than head.
2. Inhale to return to (1)
3. Repeat 8-10x, then change to other arm
