Trunk Openers
Block 5 - Mobility
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54s
On all 4's, hands stacked under shoulders, sitting back with hips a bit past the knees. With one hand behind the head, tuck that elbow under, then lift to the sky using the supporting shoulder to help. Keep the hips and lower back steady.
Up Next in Block 5 - Mobility
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Pelvic Tucks
On the back with knees bent, feet planted hip width apart under knees. Hands on hip bones to feel tail bone tuck and roll up one inch at a time to mid ribs, then unroll same way to feel the natural, neutral arch in the lower back. Then repeat. Slow and controlled movement. Mindfull muscle work.
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Shoulder Range of Motion
Standing tall, athletic stance (keep body steady), reach one arm, thumb up in front and backstroke as far as possible then rotate the hand, thumb down, to continue the circle back, maximized range of motion. Repeat on the other side.
