This exercise will improve mobility and stability throughout your spine and hips. Start on all fours with your hands and knees shoulder width apart. Spread your fingers and turn your elbow pockets...
Quadruped Rocking
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Spine / Core
90/90 Oblique Stretch
This exercise will improve mobility throughout your spine and hips. Start in the 90/90 position with your right leg forward and left leg back. First, rotate your torso to the right and shift your...
Rolling All Patterns
This exercise will improve global stability by increasing strength and motor control of your rotary trunk stabilizers. Start by lying flat on your back with your arms extended above your head and...
90/90 Hip Stretch Level 1
This exercise will improve mobility throughout your spine and hips. Start by sitting on the ground. Bring your left leg forward with your knee and hip angles positioned at 90 degrees. Bring the...
90/90 Hip Stretch Level 2
This exercise will improve mobility throughout your spine and hips. Start by sitting on the ground. Bring your left leg forward with your knee and hip angles positioned at 90 degrees. Bring the...
90/90 Get Ups
This exercise will develop power, strength and mobility throughout your core and hips required to change positions from sitting to kneeling. Start in a modified 90/90 sitting position with your...
Standing Chest Stretch
This exercise will improve flexibility throughout your pectoral muscles. Start in a doorway and bring your right foot forward and right arm back to the top of the doorway. Take your left hand and...
Standing Hip Flexor Stretch
This exercise will improve flexibility throughout your spine, hip flexor and big toe. Start by bringing the left foot back with the heel elevated off the floor. Tilt your pelvis under, reach your...
Foam Rolling Full Spine
This technique will reduce tension and improve range of motion throughout your spine by its effects on the nervous system. Start by bending your knees and placing the foam roller at the bottom of...
Thoracic Spine Extensions
This technique will improve extension throughout your thoracic spine. Start on your back with your knees bent. Place the foam roller under your mid back, support your head, keep your hips on the...
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