Week of 4 May

Why: Activates the deep neck flexors that hold your head over your shoulders instead of jutting forward.

How: Sit or stand tall. Without tilting, draw your head straight back as if making a double chin. Hold 2 seconds. Release.

Watch for: Keep your eyes level — this isn't a nod.

Why: Releases the muscle that gets tight when you run with hunched shoulders.

How: Sit tall. Use your right hand to gently pull your head toward your right shoulder. Left arm relaxes down. Breathe. Switch sides.

Watch for: Light pull only. If you feel it in your neck not the side, ease off.

Why: Opens the chest. Tight pecs pull your shoulders forward, which makes upper traps overwork.

How: Stand in a doorway. Place your forearm on the frame at a 90° angle. Step the same-side foot forward until you feel a stretch across the chest.

Watch for: Don't shrug. Keep the shoulder relaxed and let the chest do the opening.

Why: Mobilizes the whole spine — flexion and extension — which loosens shoulders too.

How: On hands and knees. Inhale: drop the belly, lift the chest and tailbone (cow). Exhale: round the back, tuck the chin (cat). Move slowly with breath.

Watch for: Move from the spine, not the arms. Wrists stacked under shoulders.

Why: Core stability without loading the neck — exactly what you need.

How: On hands and knees. Slowly extend the right arm forward and the left leg back at the same time. Hold 2s. Return. Switch sides.

Watch for: Hips stay level — don't let them rotate. Keep the back flat.

Why: Tight hip flexors tilt your pelvis forward, shorten your stride, and contribute to overstriding.

How: Half-kneel: front leg at 90°, back knee on the floor (use a cushion). Tuck your tailbone, then gently shift your hips forward.

Watch for: Stretch should be in the front of the back leg's hip — not in the lower back.

Why: Mobilizes the upper back so your shoulders don't have to over-rotate to compensate.

How: On hands and knees. Place right hand behind your head. Rotate the right elbow up toward the ceiling, following with your eyes. Return slowly. Switch sides.

Watch for: Hips stay still — the rotation is in the upper back only.

Why: Activates the glutes — the engine of running. Weak glutes force the lower back and shoulders to compensate.

How: On your back, knees bent, feet flat. Squeeze your glutes and lift your hips until knees, hips, and shoulders form a straight line. Hold 2s. Lower.

Watch for: Drive through the heels. Don't arch the lower back at the top.

Why: Spinal mobility — same as Wednesday, useful again here.

How: On hands and knees. Inhale: drop belly, lift chest. Exhale: round back, tuck chin. Move with breath.

Watch for: Slow and controlled. No rushing.

Why: Opens the chest. Worth doing on both mobility days.

How: Forearm on doorframe at 90°, step through until you feel a stretch across the chest.

Watch for: Shoulder stays relaxed.