Adductor Mobilization

1. Extend one leg out.

2. Push your hips back to lengthen your adductor.

3. Keep your spine neutral.

Fetal-Position Breathing

1. Set up by shifting your hips back so your butt touches your heels, then slide your elbows to knees.

2. Keep your neck neutral, but round your back.

3. Breathe in through your nose and attempt to expand your abdomen, sides, and low back.

Piriformis Mobilization

1. Begin by getting down on your hands and knees.

2. Cross one leg over the other.

3. Push your hips back and to the side, at approximately a 45-degree angle. You should feel a stretch in the middle of your glute.

4. Keep your tailbone tucked under and your abs tight throughout the stretch.

Prone Hip External Rotation

1. Lie face-down.

2. Tuck your tailbone under and use your abs to pull your ribs down.

3. Rotate your foot outward while moving only at the hips. Keep your lower back still and your abs tightly braced in order to stabilize your spine.

4. Place a rolled-up towel under your waist if you have discomfort in your low back.

Prone Hip Internal Rotation

1. Lie face-down.

2. Tuck your tailbone under and use your abs to pull your ribs down.

3. Rotate your foot inward while moving only at the hips. Keep your lower back still and your abs tightly braced in order to stabilize your spine.

4. Place a rolled-up towel under your waist if you have discomfort in your low back.

Prone Hip-Flexed Rocking

1. Begin by getting down on all fours.

2. Extend one leg straight out.

3. Keep your abs braced, pelvis square, and tailbone tucked under.

4. Move your hips laterally without moving from your lower back.

Reach, Rock, Lift

1. Keep your ribs down and abs tight. Tuck your tailbone under so that you don’t arch your lower back.

2. Slide your arm out as far as it will go, roll your hand over, raise your arm up and lock your shoulder blade firmly downward and in.

3. Move from your arm and shoulder only.

Ribs-Down Breathing

1. Keep your glutes tight and your pelvis flat. Place your hand on the bottom of your ribs.

2. Take a deep breath in through the nose making sure to feel the expansion through the entire torso (belly, ribs, and low back).

3. Breathe out forcefully through the mouth like you are sighing and you will feel your core contract and your lower ribs drop.

4. Keep your core tight and your lower ribs locked down as you continue to breathe the same way. Think of expanding in a 360-degree fashion through your back, sides, and ribs as you inhale.

5. Don’t allow your shoulders to rise as you breathe.

Rocked-Back Quadruped Extension-Rotation

1. Keep your abs braced, chin tucked and head in line with the rest of your spine.

2. Sit back into your heels, keep your pelvis stable and lower back still.

3. Rotate your shoulders and move from your upper back.

4. Follow your elbow with your eyes to help drive upper back movement.

Rocking Ankle Mobilization

1. With your hands and feet on the ground and hips in the air, move your feet towards your hands until you can just get your heel to the ground.

2. Working one ankle at a time, gently lift your heel off the ground, and then rock it back down until it lightly touches.

3. Keep your abs tight and your ribs pulled down so that you don't arch your lower back.

Scapular Pushup on Elbows

1. Begin in a plank position with your abs tight, ribs pulled down toward your pelvis, and tailbone tucked under.

2. Spread your shoulder blades as far apart as you can by pushing the floor away with your elbows. Keep your shoulder blades pulled down away from your ears.

3. Lower back to the plank position while squeezing your shoulder blades together and down toward your back pockets.

Supine Glute Bridge

1. Lock your ribs down with your abs.

2. Tuck your tailbone between your knees.

3. Raise hips without arching your back.

Supine Knee to Knee Pull-In

1. Lay on your back with your knees bent and your feet on the floor. Press your lower back into the ground, pull your ribs down with your abs, and tuck your tailbone under towards your knees.

2. Pull your knees in toward each other until you feel a stretch deep in your hip capsules.

3. Don’t space your feet so close together that your knees touch.

Thoracic Mobilization on Foam Roller

1. Breathe deeply into your chest and upper back.

2. Try to expand your entire rib cage as you stretch over the roller.

3. Keep your abs tight and your ribs pulled down.

4. Don’t arch your lower back or flare your lower ribs out.

Thoracic Mobilization With Bench

1. Breathe deeply into your chest and upper back.

2. Put your elbows on the bench and push your chest through to open up your upper spine.

3. Keep your abs tight and your ribs pulled down.

4. Don’t arch your lower back or flare your lower ribs out.

90/90 Wall Balloon-Breathing

1. Hook your heels into the wall with your hamstrings.

2. Tuck your tailbone between your knees.

3. Push your lower back into the floor.

4. Exhale fully, dropping your ribs down as far as they'll go.

5. Inhale without losing the ribs-down position and repeat.

Bird Dog

1. This is a reciprocal movement, so the left arm and right leg move at once, and vice versa.

2. While kneeling on all-fours, exhale fully and feel your oblique abs lock your ribs down.

3. Keep your abs tightly braced to hold this ribs-down position and tuck your tailbone under.

4. While holding this position, reach your arm straight forward and your opposite leg straight behind you.

5. Keep your abs tight and do not let your ribs flare or arch your lower back as you lock out your shoulder blade and opposite-side glute.

Dynamic Blackburn

1. Keep your tailbone tucked under and your ribs pulled down so that your lower back doesn't arch.

2. Keep your head and neck neutral and don't arch your neck.

3. Move from the shoulder blades and go from having your palms together while overhead to having your palms up while behind your back.

Quadruped Extension-Rotation

1. Keep your abs braced, chin tucked and head in line with the rest of your spine. Keep your tailbone tucked under.

2. With one hand clasped behind your head, rotate your shoulders forward. Move only at your upper back.

3. Follow your elbow with your eyes to help drive upper back movement.

Quadruped Rock Back

1. Begin in an all-fours position.

2. Keep your abs braced and your ribs pulled down. Keep your head in line with the rest of your spine.

3. Push your hips back until you feel a stretch.

Scapular Pushup

1. Begin in a pushup plank position with your abs tight, ribs pulled down toward your pelvis, and tailbone tucked under.

2. Spread your shoulder blades as far apart as you can by pushing the floor away with your elbows. Keep your shoulder blades pulled down away from your ears.

3. Lower back to the plank position while squeezing your shoulder blades together and down toward your back pockets.

Ground Based Warmups | Static Warmups | Dynamic Warmups | Core | Other