When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine.
When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale.
Interlace fingers out in front of the body. Push hands out away from you, while pulling shoulders blades down towards the floor.
Interlace fingers and raise hands overhead. Push hands up towards the ceiling, while pulling shoulders away from the ears.
Beginning at the lower to middle back, allow your back to relax over the foam roller on a tender spot. Hold that spot until the tenderness subsides. then move the roller 1/4 inch to the next tender spot and repeat.
Begin with arms crossed out in front, then interlock fingers. Flex and extend wrists, for a deep stretch in the forearms.
While sitting at your desk chair, place the worm just at the top of your chair or shoulders, in between your back and the chair. Once you have found a tight or tender spot, stay there for a several seconds until the intensity decreases. You can lean into the worm shimmy your chest side to side. Work your way down as needed. Once the intensity has diminished move to another spot.
Standing straight up with your hands on your hips. Begin bending at the hip lean back, gently bringing your neck back looking up towards the ceiling.
Begin laying flat on your back, with both arms out like a T. Bend left leg at a 90 degree angle and swing it towards the right side, reaching for the floor. Brace the left leg with the right arm and gently look towards the left hand.
Laying flat on your back place a foam roller under your neck. Relax your neck and gently roll you neck from side to side.
While laying flat on your back, place both hands behind your head. Gently pull your neck forward until you feel a stretch in you neck and upper back. Hold for 30 seconds and repeat 3 times.