Standing in your neutral stance, bring your arms out to your sides, straight out from your shoulders. Keep your chest open without flaring your ribs. Slightly bend your elbows and point your thumbs to the wall behind you. Press the elbows forward and thumbs back. Looking to feel your shoulder blade scoop onto your ribcage and (hopefully) feel your serratus anterior engage below the armpit on your ribs. Release that hold and allow your shoulders to shrug upwards, again looking to feel your shoulder blade slide along the ribs. Move back and forth slowly. Please use a mirror!

Keeping your hips still. Walk out to an extended arm while pressing hands into the floor. Deep breath feeling your ribs expand. Walk out to right and then left side taking one slow breath in each location. One full rotaion through equals 1 rep.

*Please watch the "Activating your Deep Core" and "Pelvic Posture 101" videos before proceeding.* Place your hands just inside of your hip bones to feel for your deep core engagement. Draw in and engage your TA to tuck or posteriorly rotate your pelvis. Drawing the pubic bones up towards your belly button and feeling your lower back press into the floor. Hold here for 3 seconds. Relax and allow the back to slightly arch and belly to splay open. Breathe out and you engage your core and inhale as you relax.
The goal of this is to feel the pelvis rotate and gain range of motion and control. Try to notice what feels familiar and what feels challenging. See if you can become more aquatinted with where Neutral is.

8 total reps, in slow motion!
Time to build strength and connection to your deep core (that TA!) Push your lower back into the ground throughout. Focus on keeping your pelvis still as you alternate sides. Tempo is important here, take it slow and only lift your foot about 3" off the ground and be sure to hold at the top for 3 seconds.

Standing in your neutral stance, bring your arms out to your sides, straight out from your shoulders. Keep your chest open without flaring your ribs. Slightly bend your elbows and point your thumbs to the wall behind you. Press the elbows forward and thumbs back. Looking to feel your shoulder blade scoop onto your ribcage and (hopefully) feel your serratus anterior engage below the armpit on your ribs. Release that hold and allow your shoulders to shrug upwards, again looking to feel your shoulder blade slide along the ribs. Move back and forth slowly. Please use a mirror!

The foam roller should sit just below the bottom edge of your shoulder blades. Keep your elbows wide to open the chest. Breathing in as you rock back over the roller and breathing out as you contract your core to return to the starting position.

Active mobility means we are active and engaged throughout! Keep your core active to maintain a neutral pelvis and active shoulders to support your weight. Deep breaths!

Alternating reps here! L side count "1" R side count "2" and so forth. Laying on your back with knees bent and your feet together. Arms out to a T or wide Y position, palms flat on the ground. Rock your knees to each side, stacking the hips and feet as you go.

Standing in your neutral stance, bring your arms out to your sides, straight out from your shoulders. Keep your chest open without flaring your ribs. Slightly bend your elbows and point your thumbs to the wall behind you. Press the elbows forward and thumbs back. Looking to feel your shoulder blade scoop onto your ribcage and (hopefully) feel your serratus anterior engage below the armpit on your ribs. Release that hold and allow your shoulders to shrug upwards, again looking to feel your shoulder blade slide along the ribs. Move back and forth slowly. Please use a mirror!

10 total reps
Sitting in a chair feet wider than hip distance. Cross your arms across your chest holding the rod against your shoulders. With a neutral spine twist as far as you can to each side, hold at your end range. Keep your hips and knees still and don't let your neck crane to the side and fool you into thinking you've gone further!

*Please watch the "Activating your Deep Core" and "Pelvic Posture 101" videos before proceeding.* Place your hands just inside of your hip bones to feel for your deep core engagement. Draw in and engage your TA to tuck or posteriorly rotate your pelvis. Drawing the pubic bones up towards your belly button and feeling your lower back press into the floor. Hold here for 3 seconds. Relax and allow the back to slightly arch and belly to splay open. Breathe out and you engage your core and inhale as you relax.
The goal of this is to feel the pelvis rotate and gain range of motion and control. Try to notice what feels familiar and what feels challenging. See if you can become more aquatinted with where Neutral is.

12 total reps (6 on each side)
Time to build strength and connection to your deep core (that TA!) Push your lower back into the ground throughout. Focus on keeping your pelvis still as you alternate sides. Tempo is important here, take it slow and only lift your foot about 3" off the ground and be sure to hold at the top for 3 seconds.