27 Dec Seated Thoracic Extension – Partner Assisted
HOW: Get set up sitting in a chair with your partner behind you and to your side. Lace your fingers behind your neck and have your partner reach their front arm around your elevated elbows to support your arms and use them as a...
27 Dec Seated Thoracic Rotation – Partner Assisted
HOW: Get set up sitting in a chair sitting at a 90 degree angle from the back of the chair with your partner behind you. Cross your arms across your chest and have your partner reach around you and grab onto your outside elbow...
03 Apr Standing Chin Tuck – Shoulder External Rotation Isometric, Rotation
HOW: Begin in standing position with your back against the wall. Place a ball behind your head just below the base of the skull. Place a mini band around your wrists. Push the wrists out, keeping the elbows in. Tuck the chin towards the throat. Rotate...
03 Apr Pallof Press – Rotation, Band
HOW: Anchor a band at waist height and position your hands at your belly. Step out until you feel enough resistance that challenges holding the hands at the belly without the band pulling you in. Bend your knees slightly, tuck in your hips in...
31 May Wall Breathing – Reach
HOW: Start by lying on your back near a wall. Place both feet flat up against the wall. Find 90 degrees bend at the knees and the hips. The low back is flat against the floor. Extend your arms straight with a forward reach. Begin...
31 May Tandem Walking
HOW: Line up the heel of one foot to the toe of the opposite foot. Take steps forward, getting heel-to-toe contact with each subsequent step. This is to challenge a more narrow base of support, dynamically. Options to move forward and backward. Repeat for...
31 May Stork Squat – Chop
HOW: Begin by standing near a wall. Assume a march position to stabilize an object such as a swissball using the knee of the leg that is in the march position closest to the wall. Abduct or push the thigh out into the object....
30 May Seated Thoracic Mobilization – Overpressure
HOW: Begin by sitting sideways in a chair. Try to have the knees as high or higher than the hips. Wedge the thigh closest to the backrest into the support. Begin to turn towards the backrest as far as you can. Use your upper body...
05 Apr Thoracic Whip
HOW: Begin this exercise sitting with your legs straddling the back of the chair to help brace your hips and low back. Once in this position, cross your arms across your chest and quickly rotate your body towards one side for the prescribed amount...
13 Feb Single Leg Sorenson Hold – GHD
HOW: Begin this exercise laying face down with your feet anchored onto the GHD with the pads of the GHD on your upper thigh. From this position, remove one leg from being anchored on the GHD and assume a plank position keeping your body...
