21 May Bird Dog – Feet Up
HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Keep your back flat and your core engaged. ...
16 May Prone Superman
HOW: Start by lying face down with your arms directly in front of you and your legs straight down. Lift your arms and legs up towards the ceiling at the same time while keeping your elbows and knees straight. Lift as high as you...
16 May Prone Extension Knucker Scraper
HOW: Lay face down on the floor. Make a fist with each hand and face them down bringing your elbows in at your side. Use your mid and upper back muscles to lift your upper back up. Keep your chin tucked as you lift...
16 May Midback Mobilization – Bridge, Peanut
HOW: Start by placing a peanut on the ground over your mid back. Your spine should be in the middle space of the peanut. While laying on the peanut, bend your knees up and put your feet flat on the ground. Clasp your hands...
13 May Erector Spinae Stretch
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...
13 May Hip Hinge – Band
HOW: While standing, loop a band around the base of your neck and underneath your shoes against the ground. Hold the bands while you keep your chest up and squeeze your shoulder blades back. Engage your core and get a soft bend in your...
13 May Downward Dog – Alternating Leg
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...
13 May Quadruped to Downward Dog
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...
03 Feb Cat Cow – Distraction
HOW: Place your hands against an elevated surface, lean into the surface so that most of your body weight is in your arms. Then perform the traditional cat cow by arching and tucking your tailbone. FEEL: This should feel like a global stretch to...
11 Dec Seated Thoracic Rotation
HOW: Get set up seated upright with your hands supported on your thighs. Begin the exercise by rotating your upper body side-to-side and repeat, listen to the video for tips and cues. As you rotate your body to the right, push your left shoulder...
