Seated Rib Cage Opener

Seated Rib Cage Opener

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Seated Rib Cage Opener Equipment Needed Chair or bench Instructions: Sit in a chair and cross one leg over the other so both feet are near flat on the floor Place your hands behind your head, you can interlock your fingers but don’t have to Rotate your torso to the...
Segmental Press Up

Segmental Press Up

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Segmental Press Up Equipment Needed Open floor or yoga mat Instructions: Lie face down on the floor and place your hands just outside of your shoulders Start the movement by tilting your head back and looking up. Imagine that you are moving one segment of your spine...
Quadruped Rock to Squat

Quadruped Rock to Squat

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Quadruped Rock to Squat Equipment Needed Open floor or yoga mat Instructions: Start on all 4s with your hands under your shoulders and your knees under, but slightly wider than your hips  Find a neutral spine position (slight arch in low back) Rock back, maintaining...
3 Way Pull Apart

3 Way Pull Apart

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3 Way Pull Apart Equipment Needed Light resistance band Instructions: Sit or stand and hold the band in front of you with arms straight and either a palm up or palm down grip Pull the band apart with arms at shoulder height, making a ‘T’ Return to the starting...
Prone A (Shoulder Extension)

Prone A (Shoulder Extension)

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Prone A (Shoulder Extension) Equipment Needed Open floor or yoga mat Instructions: Lie face down with your arms at your side palms down Begin the movement by pulling your shoulder blades back towards your spine As your shoulder blades come back, lift your arms in the...