This segment focuses on prone neck and scapular activation followed by supine breathing and mobility exercises.

• Lie face down on your belly and perform neck retractions while engaging the scapulae.
• Do 3 sets of 20 repetitions.
• Between sets, keep the head on the floor and raise the arms to 90 degrees, engaging the scapulae for 30 seconds.
• Turn onto your back for double inspiration breathing.
• Inhale deeply through the nose, then inhale again before slowly exhaling — repeat 5 times.
• Between breaths, place both hands on the sides of your head and make a large circular movement for 30 seconds.