T-spine Reach Over

T-spine Reach Over

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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...
Tabletop

Tabletop

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Table top Equipment Needed Open floor or yoga mat Instructions: While sitting on the floor place your hands behind you with fingers pointing back Bend your knees so your feet are flat and about hip to shoulder-width apart Engage your shoulders by pulling them together...
Segmental Curl Up

Segmental Curl Up

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Segmental Curl Up Equipment Needed:  Open floor or yoga mat Light to moderate resistance band and a low, stable attachment point   Instructions:  Start seated with legs straight in front of you Begin by rounding your low back and by contracting your abs tightly...
Plank to Table Top

Plank to Table Top

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plank to Table top Equipment Needed Open floor or yoga mat Instructions: Start by lying on the floor, face down Press up into the top of a push-up Make sure your pelvis is tucked and that you are pressing firmly through your shoulders  Lift up one hand and swing the...
Jefferson Curl

Jefferson Curl

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Jefferson Curl Equipment Needed None Instructions: Stand with feet close, toes pointed forward Being the movement by tucking your chin and curling your neck. Focus on bending one segment of your spine at a time Continue down the spine, rounding your shoulders in so...