In the first week of the program we will focus on spinal mobility. For your exercises you can program them as follows:

Segmented cats/dogs (daily): 2-3 repetitions
Side lying open books (daily): 3 repetitions/side
Seated thoracic rotation stretch (3 days a week) - 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Lateral line stretch (3 days a week) - 1-2 min stretch followed by a 15 second PAIL only