Day 14: Spine/Neck & Shoulder

Yesterday we talked about alignment of the hips and glutes. Today, we are focusing on the spine, shoulder & neck.

Without a strong back, cardio can cause low back, upper back, shoulder or neck pain, which is excruciating and can be a flare-up trigger. The entire physical alignment, from neck to shoulder to hips to knees to ankles, all need to stack properly on top of each other. By stretching the neck and pectoral muscles, strengthening the back, and creating more mobility in the spine, we are creating the proper building blocks for healthy alignment. 

To strengthen and stretch the low back, upper back, shoulder or neck pain as prep and protection for our cardio work, we are going to work on the following exercises: 

Beginner: Watch and practice video 5 spine neck and shoulder

Intermediate: 

• Forward neck fold 

• Side neck stretch one side (please do both sides though)

• Armpit stretch (please do both sides)

• Forward fold 

• Spinal mobility 

• Shoulder opener 

• Cobra stretch 

• Cat cow 

• Child’s pose 

Advanced: 

• Forward fold

• Forward neck fold 

• Side neck stretch one side 

• Armpit stretch

• Forward fold 

• Modified plank

• Wall pushups

• Spinal mobility 

• Shoulder opener 

• Cobra stretch 

• Cat cow 

• Child’s pose

Please continue to: 

• Practice Check-ins 

• Practice deep breathing

• Track steps

Post on Facebook or share with me! Is your spine feeling more supple and mobile? Do you see postural changes having worked on your back shoulder and neck areas?

Our system has encountered an error. This exception has been automatically logged and reported. ZLKLNZAER44BZLHB7845