Spine pre-hab

We all know of the importance of mobility and flexibility throughout our bodies, and the spine is at the center of motion.

We are going to work on isolating sections of the spine, mobility, and strength throughout the range of motion.

1- Isolated T-spine Rotations 10x/Side (Use Ball/Yoga Block to maintain knee and second hand in place.)

2- Lumbar Spine Mobilization w/ Band 60 Sec (Lock t-spine with hands behind neck. Small and controlled anterior and posterior rotation of the pelvis.)

3- Behind the Head Lift Offs 15x (Forehead onto the mat, lift elbows, then extend, hold, release.)

4- Behind the Back Lift Offs 15x (Forehead to the mat, lift elbows, then extend, hold, release.)

5- Hip ROM w/ Water Bottle 10x (Neutral spine, aim for no motion of the bottle. Extend the ROM as getting more comfortable.)

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