Today is all about addressing tension in the upper back. If you are running short on time but still want to get some myo-work in, just skip the warm-up or shorten it. The work today is getting into areas like the side of the ribs (lats & serratus muscles), the rhomboids, trapezius and then the muscles around the base of the skull along the occipital ridge. These areas affect our breathing, shoulder mobility, posture and of course, inevitably our pelvic health.

You'll need: a block, two tennis balls and a foam roller