1. Lower back pressure
Cobra/Seal Stretch
Using a Yoga mat or forgiving surface, lie on your stomach and place palms on the floor fingers facing forward, legs together, elbows toughing your side and push your torso above the naval until you can see the ceiling with your chess held high.
2. Spinal Alignment
Hangs
Using pull up bar or safe substitute, grip and suspend your full wait on the grip while touching your toes on the floor.
3. Muscular Tension
Twists
Standing straight spread feet to opposite sides toes facing forward with heels parallel. Raise Elbows to shin level hands relaxed and turn torso to pin elbows to either side of you perpendicular to your stance. Also applicable to the 'Hangs' mentioned above.^
4. Upper Back Pressure
Shoulder Blade Squeeze
5. Stabilizing Muscle Groups
Farmers Walks
Pull Ups (wide grip)
Planks
One Arm Planks
6. Primary Muscle Groups
Squats
Supermans
Deadlifts
7. Primary Muscle Groups
Wall Sits
Hang Swings
8. Abdominal Support
Crunches
Suitcases
Russian Twists
Scissor Kicks
Bicycle Crunch
9. Neck Pressure
Twists
Chin Raises
10. Neck Muscles
Yes's - Up and down
No's - Sided to side
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