Primary Muscles: Thoracic spine, obliques, shoulders
How To: Rotate through your upper back while keeping your hips stable and facing forward.
Progression: Add small squat between motions
Modification: Reduce range of motion.
Primary Muscles: Shoulder stabilizers, upper back
How To: Slowly move your shoulder blades through controlled circles without shrugging or creating movement
from your neck.
Progression: Perform from quadruped position.
Modification: Perform seated or standing.
Primary Muscles: Deep core, shoulders, hips, stabilizers
How To: From a bear hover position, gently shift your weight forward, backward, and side-to-side while maintaining a stable spine.
Progression: Increase distance of your weight shifts.
Modification: Perform from tabletop position.
Primary Muscles: Shoulder stabilizers, upper back
How To: Slowly move your shoulder blades through controlled circles without shrugging or creating movement from your neck.
Progression: Perform from quadruped position.
Modification: Perform seated or standing.
Stretch Specific
Primary Muscles: Hip flexors, core, hip stabilizers
How To: Place a resistance band under feet.. Slowly lift one knee at a time while maintaining a stable pelvis and avoiding shifting side-to-side.
Progression: Increase band resistance or pause at the top.
Modification: Perform without the band.
Primary Muscles: Hip rotators, glutes, deep hip stabilizers
How To: Rotate your knees side-to-side while maintaining an upright posture and controlled movement.
Progression: Add a lift between transitions.
Modification: Use your hands for support.
Primary Muscles: Adductors, glutes, quads, hip stabilizers
How To: Step sideways and shift your hips back while keeping control. Use support if needed.
Progression: Increase depth only if you can maintain
alignment and control.
Modification: Reduce range of motion.
Primary Muscles: Rotator cuff, rear shoulder, upper back
How To: Hold band underhand. Keep elbows tucked by your sides and pull the band outward with control.
Progression: Increase band tension.
Modification: Use a lighter band or smaller range of motion.
Primary Muscles: Glutes, hip stabilizers, ankles, core
How To: Step sideways and pause on one leg before returning to the starting position. Focus on controlling your landing and maintaining alignment.
Progression: Rise onto the ball of your foot during the single-leg balance hold or add a longer pause before returning to the start.
Modification: Use support or decrease step distance.
Primary Muscles: Hips, spine, core
How To: From hands and knees, gently rock your hips backward while maintaining a neutral spine and controlled movement.
Progression: Add a controlled pause at the end range.
Modification: Reduce range of motion.
Primary Muscles: Shoulders, chest, upper back
How To: Hold a band with a wide grip and move it overhead and around with control. Avoid forcing the stretch and focus on smooth movement.
Progression: Slowly narrow your grip width.
Modification: Use a lighter band or wider grip.
Primary Muscles: Hip stabilizers, deep core, hip rotators
How To: Stand tall and slowly move one hip through a controlled circle without shifting your pelvis. Focus on creating movement from the hip joint.
Progression: Increase control and range of motion.
Modification: Hold onto a wall or chair for balance.