Expand your chest
Scapular retraction
Sit in a chair with your hands on your hips and your feet flat on the floor. Raise your chest towards the ceiling, looking straight ahead. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10-15 secs. That’s 1 rep. Do 10 reps.
Target legs and torso
Back lunge and twist
Stand with your feet together, then step back with your right leg and bend your left knee to 90 degrees. Twist your torso to the left, extending your arms horizontally. Repeat with your left leg, twisting your trunk to the right. Do 10 reps with each leg.
Hit core and calves
The inchworm
Start in a press-up position. Walk your feet towards your hands until the stretch in your legs starts to feel uncomfortable. Keeping your feet still, slowly walk your hands forward until you’re back in press-up position. Do this 5-10 times.
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