van Coach Bachmann

1

Kneel with back facing the wall

Stretch one arm up, elevate the shoulder

Other arm reaches back to grab the heel, push from there

Lean back and arch till the straight arm touches the wall

Go back to straight

Do this in a 'rolling' manner: vertebra after vertebra

Leaning back beginning with cervical to lumbal

Back to straight rolling from lumbal to cervical

10 x

2

Do the same with both arms up and shoulders elevated

3

Do the same while standing

4

Standing reach back to the wall but now walk down with the hands and push yourself into an arch-stretch