Follow these moves to lengthen and strengthen your body. Pause in each position for atleast 10-15 seconds whilst taking deep inhalations through the nose and powerful exhalations through the Mouth. For more information about Nicola Cher Geismar please visit her site www.cityismyplayground.com

Follow this short movement flow which focuses on stretching out the hamstrings (backs of thighs), building up the gluteus (butt) muscles through supported squats on the rail, and waking up the upper back, through strengthening and extending the spine in between shoulder blades.

Follow this short movement flow which focuses on strengthening the side body through side planks, including stretching out the waistline through a rotational diagonal stretch. For more information about Nicola Cher Geismar look at her website www.cityismyplayground.com

Follow these moves which focuses on bringing strength and extension into the upper back as well as lengthening the side body, shoulders and spine. For more information about Nicola Cher Geismar please visit her site www.cityismyplayground.com

The essence of City is my Playground is about inspiring all types of people and ages to view their city and body as an adventure playground. Follow this stretch and flex routine to inspire a sense of free movement whilst building core strength for your body with a series of planks and side planks.

The essence of City is my Playground is about inspiring all types of people and ages to view their city and body as an adventure playground. Follow this stretch and flex routine to inspire a sense of free movement for your body.