These exercises use hand weights. The ones I’m using are 500g each. You do not need heavy weights for these exercises, use ones appropriate to you.

Exercises and variations included;
Seated
Spine stretch forward
Rollback
Spine twist
Saw
Rollbacks to
Relaxation position
Spine curl with ribcage closure progress to knee fold
4 point kneeling
Threading the needle with arm opening and leg extension
Table top with extension
Cat
Prone
Dart with floating arms
Cobra
Rest

Spine