Stretching

Cues when performing 3D Hip: Position your hip 90/90. Anteriorly tilt your pelvis. Contract your glutes to engage the stretch holding it for 10 seconds.

Cues when performing 3D Neck: Sit up tall with good posture keeping shoulders down. Grasp the bottom of the seat with one hand, slightly turn your ear to your shoulder with the other hand. Perform until a comfortable stretch is felt on the opposite side of the neck.