Jefferson Curl Jefferson Curl The Jefferson curl is a highly effective exercise that emphasizes flexibility, strength, and mobility in the posterior chain, particularly the hamstrings, lower back, and spine. By holding a weight while slowly bending forward through...
Half-Kneeling Stretch Series Equipment Needed Open floor or yoga mat Instructions: Start in the half-kneeling position (one knee up and one down) Tuck your pelvis by squeezing the glutes on your down knee side Keeping the pelvic position and glide forward into a hip...
Deep Seat Thoracic Spine Extension Equipment Needed Step or low box Instructions: Sit on a low step or box, making sure that your feet are flat and the ground and your knees are higher than your hips Place your hands behind your head/neck. You can interlace your...
Clam Shell Clamshell The clamshell exercise is a simple yet highly effective movement that targets the hip abductors, particularly the gluteus medius and minimus, to enhance hip stability and strengthen the outer thighs. By lying on your side with your knees bent and...
Cervical CARS Equipment Needed: Open floor, chair, or yoga mat Instructions: Sit on the floor or in a chair Begin with your head down, chin tucked toward the chest Rotate your head to one side as you elevate your chin Continue rotating your head to the “looking up”...
