Lie comfortably on your back in a hook-lying position with your knees bent and place a ball between your knees. Allow your body to relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand in all directions while your pelvic floor lengthens and relaxes. Exhale slowly through your mouth, lightly squeezing the ball between your knees while gently reconnecting with your pelvic floor and deep core.

Lie comfortably on your side with your knees flexed. Inhale slowly through your nose as you gently reach your top knee slightly forward of the lower knee, allowing a small shift through the hip. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Keep the movement small, gentle and controlled throughout.

Lie comfortably on your side with your knees slightly bent. Inhale as you rotate your top arm around in a large circular motion, working within a comfortable range of motion. Exhale as you reverse the movement and return in the opposite direction. Keep the movement slow and controlled throughout.

Lie comfortably on your back in a hook-lying position with your knees bent. Inhale slowly through your nose as you gently slide one heel forward, moving only as far as feels comfortable. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Keep the movement slow and controlled throughout.

Stand with your hands supported on an elevated surface and keep your knees soft. Gently raise both heels as far as feels comfortable, then slowly lower your heels with control. Breathe comfortably throughout and keep the movement slow and controlled.

Lie comfortably on your side with your knees slightly bent and place a ball between your knees. Allow your body to relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand in all directions while your pelvic floor lengthens and relaxes. Exhale slowly through your mouth, lightly squeezing the ball between your knees while gently reconnecting with your pelvic floor and deep core.

Lie comfortably on your back in a hook-lying position with your knees bent and your arms reaching toward the ceiling. Inhale slowly through your nose as you gently lift one leg, moving only as far as feels comfortable. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement slow, gentle and controlled throughout.

Lie comfortably on your back in a hook-lying position with your knees bent, elbows bent and palms facing the ceiling. Inhale slowly through your nose as you gently rotate your ribcage toward one side. Exhale slowly through your mouth as you return to centre, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement slow and controlled throughout.

Stand with your elbows comfortably supported on an elevated surface. Inhale slowly through your nose as you gently shift your weight laterally over one leg. Exhale slowly through your mouth as you return toward centre, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement gentle and controlled throughout.

Sit comfortably and place one foot across the opposite knee if this position feels comfortable around your abdomen. Gently place your fingers between each toe, going only as far as feels comfortable while encouraging the toes to spread. From here, slowly rotate the foot in controlled circles through a comfortable range. Keep the movement intentional and gradually work into the toe spread as your mobility allows.

Sit comfortably in an upright position and place a ball between your knees. Allow your body to relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand in all directions while your pelvic floor lengthens and relaxes. Exhale slowly through your mouth, lightly squeezing the ball between your knees while gently reconnecting with your pelvic floor and deep core.

Sit comfortably in an upright position. Inhale as you gently anteriorly tilt your pelvis, allowing your lower back to arch slightly. Exhale as you posteriorly tilt your pelvis while gently reconnecting with your pelvic floor and deep core. Keep the movement slow, gentle and controlled throughout.

Lie comfortably on your back in a hook-lying position with your knees bent and your arms resting alongside your body. Inhale slowly through your nose as you gently reach one arm toward the ceiling and overhead. Exhale slowly through your mouth as you return your arm to the starting position, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement gentle and gradually increasing the range of motion as feels comfortable.

Set up in an all-fours position with your hands on the floor and your fingertips pointing toward your knees. Inhale slowly through your nose as you gently shift your hips back, moving only as far as feels comfortable while sensing a stretch through your wrists and forearms. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Keep the movement slow and controlled throughout.

Hold on to a stable support and place one foot on top of the ball. Slowly roll the ball underneath your foot, exploring different areas of the sole. If you find an area that feels particularly tight, spend a little extra time there and allow the foot to relax into the pressure. Repeat on the opposite foot.