HOW: Focus your eyes on a point directly in front of you. While keeping your head facing forward rotate your body from side to side. Perform this movement slow and controlled.   FEEL: You may feel your mid-back or your neck stretching these exercises.   COMPENSATION:...

HOW: Begin in a half kneeling position with the leg towards the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you. Exhale as you rotate, inhale...

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...

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...

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...

Tricep Kick Backs [Gravity Works Down!] 📝 Triceps kick backs are a great way to isolate the triceps but can so often be butchered in the gym. When using a dumbell for any form of resistance training, you have to take into account GRAVITY and the...

🤦‍♂️ Standing Dumbbell External Rotation "warm ups" are a huge pet-peeve of mine. Look, I get it. Your arm looks super swoll and jacked when doing it so it must mean it's working right?   💪🏻 Oh…sure it's working. But probably not in the fashion it was intended to....

HOW: Place a foam roller on the ground long ways and lie down with it along your spine. Your head, upper back, and hips should all be supported on the foam roller in this position. Place your arms at your side and let gravity...

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...

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...

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