This exercise will improve your upper body strength, balance and posterior chain. Start by sitting on the floor with your knees bent and your hands shoulder width apart. Spread your fingers and toes...
Crab Holds
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Spine / Core
Beast Holds
This exercise will improve stability throughout your upper body and core muscles. Start on all fours with your hands and knees shoulder width apart. Spread your fingers and turn your elbow pockets...
Bird Dog Level 2
This exercise will help you gain core stability. As you move your upper and lower body, you will improve your mobility in your hips and shoulders as you stabilize your core. Start on all fours with...
Bird Dogs
This exercise will help improve strength of your core muscles to provide low back stability. Start on your hands and knees with your fingers spread, toes curled under and hips and shoulders...
Open Books
This exercise will help improve mobility and flexibility throughout your upper spine, shoulder and pectoral muscles. Start by lying on your right side and flex your hips and knees to 90 degrees....
Crocodile Breathing
This exercise will help you optimize the use of your diaphragm muscle to gain mobility and stability throughout your thorax and spine. Start by lying on your back with your knees bent. Place one...
Full Spine Cat and Camel
This exercise will help improve mobility throughout your entire spine and pelvis. Start on your hands and knees with fingers spread apart, knees shoulder width apart and toes under. Inhale deeply as...
Lower Spine Cat and Camel
This exercise will help improve mobility throughout your lower spine along with control of your pelvis. Start on your hands and knees with fingers spread apart, knees shoulder width apart and toes...
Supine March
This is a Level 1 exercise that helps improve stability throughout your spine. Start on your back with your knees bent. Take a deep inhale through your nose and try to expand the lower rib cage. As...
Child’s Pose
This exercise will help improve mobility throughout your spine and shoulders. Start in a kneeling position and shift your weight back into your heels. Extend your arms overhead, bring your head down...
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