02 Dec Body On Neck Rotation
HOW: Focus your eyes on a point directly in front of you. While keeping your head facing forward rotate your body from side to side. Perform this movement slow and controlled. FEEL: You may feel your mid-back or your neck stretching these exercises. COMPENSATION:...
02 Dec Half Kneeling Thoracic Rotation – Open, Ball
HOW: Begin in a half kneeling position with the leg towards the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you. Exhale as you rotate, inhale...
21 Nov Kneeling Thoracic Spine Extension Mobilization
HOW: Get set up first by placing a barbell around thigh height on a rack. You can also perform this exercise on a box, bench, or any other object around that height. Then get down on both knees and place the end of your...
21 Nov Downward Dog to Upward Dog
HOW: Starting in a tall plank position with your hands and feet on the ground. Push your arms into the ground and protract your scapula to push your hips into the air in the down dog position. Really drive this motion through your shoulder...
06 Oct Cat Cow – Lumbar Spine
WHY: This exercise will help with learning back and pelvic body awareness as well as it promotes global mobility of these regions. This exercise also provides the opportunity for your back to get comfortable with moving in and out of your spinal flexion and...
05 Oct Wall Lat Stretch
HOW: Stand next to a doorway or pole. Reach the arm you want to stretch over and across your body and grab onto the doorway with your palms face up, not down. Cross your leg on that side behind you. Slowly let your hips...
27 Aug Scapula Squeeze
HOW: Position yourself sitting tall with your hands supported on your thighs. Squeeze your shoulder blades back together, think about pinching a pencil between your shoulder blades, relax and repeat. FEEL: You should feel the muscles in between your shoulder blades getting a workout....
27 Aug Shoulder Roll
HOW: Begin in a seated position with your hands by your side. While maintaining arm position, slowly make big backward followed by forward circles with your shoulders and shoulder blades. FEEL: This should feel like a nice shoulder and shoulder blade movement. Think about...
20 Aug Deadlift – Kettlebell
HOW: Set up a kettlebell in between your feet closer to your heels than your toes. Hip hinge and grab the KB with both hands. While keeping your back and neck straight, push the floor away using your legs and stand tall while keeping...
20 Aug Deadlift – Dumbbell
HOW: Get set-up holding a dumbbell in each hand. Start standing with your feet about hip-width apart. Begin the exercise by hinging at your hips, letting your trunk lean forward as you push your butt back. Maintain a flat back and straight neck as...
