Day 13

I saved the best for last...it’s our spine, shoulder and neck day! 

The more we move our back, the more mobility we gain, which results in less back pain. So today, I am including three exercises that start to loosen up your spine. 

Here is your Challenge for today: 

• Step #1: Learn:

  • Today we have three quick videos for the upper body: 

    • Watch this short clip where I teach the forward fold. 

    • Then, watch this short clip of the cat/cow.

    • Finally, my favorite chest stretch. Watch here.  

• Step #2: Modify:

  • Then, if you would prefer a non-floor option, please watch this modification video to learn how to do these exercises standing or in a chair. 

• Step #3: Practice:

  • Hold the forward fold and chest stretch for five to 15 seconds.

  • Do 10 cat cow exercises. 

  • Do each exercise one to three times.

    • Does that feel like too much? Do less! Reduce it to one repetition, or fewer seconds.  

    • Does that feel like not enough? That’s okay. Let’s see how your body feels with this before we do more. 

• Step #4: Share!

  • How did these upper body stretches make you feel? Tell us! Click here to post on the Facebook Group and tell us. 

Remember: slow and steady wins the race, and a little bit goes a long way. 

I believe in you! You ARE Autoimmune Strong!

In Strength + Love. 

Your Coach, 
Andrea

PS. Want to watch the full 15-minute spine, neck, and shoulder video? Click here to watch!