Tune Up

30-60 Seconds (Per Movement/Per Side)

• Cat/Cow

• Table Top Thoracic Twist

• Anterior Shoulder Opener

• Eagle Arms

• Wall Angels

• Seated Neck Stretch

Tune Up Tips

For this one you’ll spend 30-60 seconds in each movement and on each side depending on how it feels and how much time you have. Make sure you’re breathing throughout the entire movement and try to focus on long, slow exhales. If you feel any sharp sensations like pinching or pulling, be sure to back off and find a customization to keep each movement pain free. As always, have the best day ever!

Posture Notes & Customizations

Go slow with these and try using an inhale as you drop your belly and lift your chin and exhale as you round your back and spread your shoulders.

Customizations:

• Seated

We’re looking for a gentle stretch in the lats and between the ribs but it doesn’t need to be a deep or intense sensation! We don’t do a lot of twisting movements with the spine in most of our workouts so the gentle rotation here is great for the overall health of the spine.

Customizations:

• Extended Arm

This is especially great for tight pecs and will help counter all the tension that can build up from push ups, pull ups, and ring rows. Be sure to explore bending your elbow or keep it straight and feel free to adjust the height of your arm so that it feels good for your body.

Customizations:

• Knees together

• Straight Arm

• Head Supported,

• Standing/Wall

This can be done seated, standing, or even kneeling. Give yourself some room to really round your upper back and let the weight of your arms and head gently stretch the shoulder blades apart.

Customizations:

• Hand to shoulder

• Forearm to shoulder

These are such a great tool for improving your overall posture and could be great for working on your overhead mobility. Try to keep the back of your hands as close to the wall as possible without letting your ribs flare out.

Customizations:

• Bent Elbows

Try to relax the top of your shoulders, traps, next, and jaw. You don't have to push or pull at all with this. Go slowly and breathe deeply and just let your body and gravity do the work for you.

Customizations:

• Add Hand