HOW: Start in a seated position, place the dowel on your shoulders with your arms up at your side holding it on your shoulders. From this position, rotate only your upper and mid back back and forth to each side. Do this in a...

HOW: While seated and sitting up, take one arm and reach for the outside of the opposite ankle.  Push into the leg to get more of a stretch Hold that rotational stretch, relax, and repeat on both  sides. Inhale at the top and exhale...

HOW: Start on your hands and knees. Your arms directly below your shoulders and your knees under your hips. Find your neutral spine by slightly arching your back and then reverse that arch to create a dip in your back.  Once you're back to...

HOW: Start on your hands and knees. Your arms directly below your shoulders and your knees under your hips. Find your neutral spine by slightly arching your back and then reverse that arch to create a dip in your back.  Once you're back to...

HOW: Start by lying on your side.  Bring the top leg up and bend at the knee. Let that knee relax on the ground.  Straighten the bottom arm straight out in front of you. Place your other hand on the ground and turn your...

HOW: Start on your hands in knees.  Your hands should be under your shoulders with your palms down. Your knees should be under your hips. Keep your elbows locked, and rotate your shoulder blades down, up, forward, and back down.  Do this in a...

HOW: Start in the kneeling position. Take one arm and reach up and over your head slightly tilting your torso to the other side.  Reach as far as you can comfortably go and hold that position.    FEEL: You should feel a stretch in our...

HOW: Start in a kneeling position. Perform the stretch by interlocking your hands and fingers behind your back. While keeping your chest up, squeeze your shoulder blades back, straighten your arms, and rotate your palms down. Reach back and stretch as far as you...

HOW: Start by lying on your back. Bring your legs together and shift them both to one side.  With the leg that was moved to the inside, point your toes down and in. Bring that knee up towards your chest as you move your...

HOW: Start by lying on your back. While keeping your knee straight, move your leg out to the side. Rotate your foot out and point your toes down.  From this position, bring your knee up towards your chest as you rotate your lower leg...

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