T-spine Reach Over

T-spine Reach Over

by

T-spine Reach Overs Equipment Needed Foam roller Instructions: Place a foam roller behind you on the ground running perpendicular to your spine Lie on the foam roller so that it crosses your upper back Keeping your butt on the ground reach your arms overhead trying to...
Toe Handshake

Toe Handshake

by

Toe Handshake Equipment Needed Open floor or yoga mat Instructions: Cross one leg over the other Interlock your toes with your fingers from the opposite hand Rotate your ankle in large circles using both the muscles of your lower leg and your hand to move  Move in...
Toe Touch Series

Toe Touch Series

by

Toe Touch Series Equipment Needed Something to prop up your toes and heels – a book, 2×4, weight plate, etc. Instructions: Start by placing your toes onto a stable, slightly elevated surface Bring your legs together and bend your knees slightly (very...
Single Leg Rock Back

Single Leg Rock Back

by

Single Leg Rock Back Equipment Needed Open floor or yoga mat Instructions: Start on all 4s Reach one leg out to the side and place your foot flat on the ground Keeping your spine neutral (flat) rock your hips back Hold for the prescribed amount of time and return to...
Reverse Nordic Curl

Reverse Nordic Curl

by

Reverse Nordic Curl Equipment Needed Open floor or yoga mat Instructions: Start in a tall kneeling position with knees placed together on the ground Point your toes so that you are not on the ball of your foot Contract your glutes and core so that your torso is rigid...