Welcome to the next class in our healthy spine programme. This is the fourth in a series of six classes that aim to keep your spine mobile and strong. In this class you'll complete a short warm up, three blocks of work, and a stretching section. You'll need a mat, chair, weight and towel for this session.

You may like to repeat this class a few times, and then when you find the exercises easy you can move on to the next class. Make sure you progress through the classes in order. Remember you shouldn't feel any pain when doing these exercises, so please stop if you do. If you have a pre-existing back condition please seek medical advice before beginning these classes.