HOW: Sit back on your heels with your knees on the ground and your toes pushing into the ground. Rest your arms in front of you on a swiss ball. Roll the ball out with your arms as you take your chest to the...

HOW: While standing, grab onto a dowel behind your back with your palms facing forward.  Use one arm to push the dowel back in order for the other shoulder to feel a stretch without it working. Hold that stretch for the prescribed amount of...

HOW: In a seated position, place a rolled small towel behind your knee as you bend it up to hold the towel in between your thigh and lower leg. Use both hands to pull your lower leg towards your thigh. Make sure to pull...

HOW:  In a kneeling position with one leg up and your foot flat on the ground. Lean forward as much as you can bending your knee and slightly bringing your heel off of the ground. Hold that position when you feel a good stretch...

HOW: While standing, bring one foot forward. Trace the outside edge of your foot, ankle, and toes on the ground using as much body weight as you can tolerate in a circular motion.      FEEL: You should feel the muscles in your foot and ankle...

HOW: While seated, loop a towel around the balls of your feet. Keep your knee straight and with both hands pull the towel towards you.    FEEL: You should feel a stretch in the back of your lower leg/calf.    COMPENSATION: Keep the knee straight, don’t...

HOW: While standing, place one hand behind your neck with your elbow pointing up. Place the other hand behind your low back holding a dowel that connects up to your hand behind your head. Pull down with the lower hand and hold that stretch.    ...

HOW: Start by lying on your back with a swiss ball underneath your feet. With your legs together, slightly push into the ball with your heels and bring your knees up towards your chest.    FEEL: You should feel your hip muscles working.    COMPENSATION: Don’t...

HOW: Follow along and perform at least 1 set of 3-5 reps of each movement! This back prep is designed to be a warm-up prior to an exercise routine that features mobility and activation exercises you can quickly perform in just a few minutes.   ...

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