02 Dec Standing Chin Tuck – Wall
HOW:  Place the back of your head against the wall.  Perform a chin tuck, this is achieved by attempting to create a double chin or by pushing the small of your neck towards the wall. FEEL:  You will feel the muscles on the front...
02 Dec Thoracic Spine Circle
HOW: Follow the instructions in this video to perform circles with your mid-back. Start small and slowly increase the size of the circles. FEEL: You will feel the mid back stretching throughout this movement. COMPENSATION: Avoid moving the lower back and neck with this...
02 Dec Scapula Retraction – Band
HOW:  Stand facing a resistance band with the anchor coming from shoulder height. While holding onto a band, pull back your shoulder blade as far as you can. Make sure to stand back far enough to allow your shoulder blade to come forward when...
02 Dec Upper Cervical Stretch
HOW: Place one hand on your chin with the opposite hand on the back of your head. Create a passive chin tuck using your hands, bend your head to one side, then rotate your head up towards the ceiling and hold this position. If...
02 Dec Levator Scapulae Stretch
HOW: Begin this exercise upright. Keep the hand of the side to be stretched behind your back. Bring your nose towards the opposite armpit (here I am showing my nose going to the Left armpit). This requires you to flex your head forward, sidebend...
02 Dec Upper Trapezius Stretch
HOW: Begin this exercise upright. Keep the hand of the side to be stretched behind your back. Bring your ear towards the opposite armpit (here I am showing the Left ear to the Left armpit). This requires you to flex your head forward, sidebend...
21 Nov Prone Ys – Head Lift
HOW: Start by lying face down with your arms out to the side of your in the shape of a "Y". Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the...
21 Nov Prone Ws – Head Lift
HOW: Start by lying face down with your arms out to the side of your in the shape of a "W". Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the...
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 Kneeling Lat Mobilization – External Rotation, Dowel
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. Grab a dowel or PVC pipe with your palms face UP just...
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