It’s amazing how small easy movements can give you greater mobility.
Sitting up tall, with your feet firmly grounded on the floor inhale as you turn your head to the right, exhale as you turn back to the centre. Repeat on the other side. You can repeat this a few times, especially if your neck feels tight. For the spinal roll, engage your stomach muscles and pelvic floor, as you inhale lengthen your spine and sit up tall, exhaling drop your chin to your chest and let your head lead the way down as you slowly breath and roll down your spine, rounding your back. Taking your time, keep breathing deeply, stop and breath anywhere your back feels stiff and then continue. When you are folded as far as you wish to go, nod your head ‘yes’ and ‘no’ to release neck and shoulder tension. This will encourage the muscles to relax and get the blood flowing. To roll up, press through your feet, engage your stomach muscles and breathing roll up through your spine, your head being the last to lift.