A) Core activation
For abs, back muscles and both sides:
• 10 small upper body lifts + 10 s hold
• 10 small leg lifts + 10 s hold
• 10 simultaneous small upper body and leg lifts + 10 s hold

B) Backbend exercises
• 5 x Cobra up and down (with muscles as much as possible)
• 8 x Dynamic back bend lifts
• Puppy pose, chest to the floor
• Puppy pose (with block under chin)
• 1 min Hip flexor/quad stretch heel near glute + 1 min Hip flexor stretching heel away from glute + gentle back bend for 3 breaths (both sides, worse first)
• 3 x Camel pose reach per side
• 2 x Bridge reach/turn per side
• 3 x Bridge with straight hands either pushing chest towards the wall (advanced) or legs on sofa (easy)

C) Post-stretching core strength
For abs, back muscles and both sides:
• 10 x Hollow rocks