Set-Up:
Stand facing the carriage with your hips gently pressed against the jumpboard. Place your hands on the carriage shoulder-width apart. If a box is required for upcoming exercises, hands may be placed on the box. Keep the legs long and straight, lengthen through the spine, and engage the abdominals.

Movement:
Inhale – Lengthen through the spine, reaching the sit bones back and the chest forward to find a standing puppy stretch.

Exhale – Draw the abdominals in and round through the spine, moving into flexion to create a deep C-curve. Allow the head to relax between the arms.

Inhale – Return to the puppy stretch, extending through the spine and opening the chest.

Repeat, moving smoothly between extension and flexion.

Keep gentle pressure of the hips into the jumpboard, maintain active legs, and articulate through the spine one segment at a time. Use the box for support if it is already set up for the exercises that follow.

Main focus:
Spinal mobility, core activation, and chest and shoulder opening, with an emphasis on controlled spinal articulation and upper-body mobility.

Primary Muscles Worked:
Abdominal muscles – stabilisation and control.
Erector spinae – spinal extension and postural control.
Rotator cuff muscles – shoulder stability and control.
Trapezius and rhomboid muscles – upper-back and shoulder control.

Mobilised & Stretched:
Spine – flexion and extension.
Pectoralis major and pectoralis minor – chest opening.
Shoulder muscles – shoulder mobility.
Latissimus dorsi – lengthening through the overhead position.
Upper back muscles – mobility through flexion and extension.

Jumpboard required

1.ShortBox — dependent on sequence

1.Bend knees: Option to bend and straighten the knees as you move between flexion and extension to increase spinal and hip mobility.

2.Box: Option to place the hands on the Short Box or directly on the carriage to adjust the range of motion and provide additional support.

1. Hold. Hold the puppy stretch.

0 springs or 1Y.