Everyone knows this movement. Today try moving one vertebra at a time. Coordinate your abs and glutes to increase the lumbar spine flexion and extension.

These are great movements to increase core control including abs, back strength and pelvic stability. I challenge you to keep as little weight in your hands as possible.

After taking on our challenge to do slow and focused movements for 28 days, now it is time for some fast and precise movements! Let’s get some action going!

Try this movement to see if you can expand the rib cage sideways and increase your spine mobility laterally.

Keep the scapular still, only bending the arms and elbow towards your body.

Spine rotation is a common movement in our daily lives and sports. This movement helps you to increase thoracic rotation in a 'wow' way. Keep the knees together and reach your arm towards the floor as much as you can.

Try rolling like a ball to test your core strength, spine flexibility and coordination.

In this exercise, try to keep the seated part of your body stable and rooted. Gently feel how the movement happens in the top half parallel to the ground.

Let's imagine our spine is like a snake or a wave. One movement flows into another. Coordinate your abs and gluts to stretch each of your vertebra.