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Unlocking the Elusive Upper Back
Introduction
Welcome!
Basic Principles of Flexibility (1:00)
Biomechanics of the Backbend (12:19)
The Pre-Stretching Warm Up (0:59)
Guide to Exercises
Disclaimer
Tools Needed
Part 1: Soft Tissue Prep
Peanut: Rotator cuff and Lats (0:32)
Peanut: Pec Minor (0:41)
Peanut: Thoracic Spine (0:28)
Kneeling Thoracic Rotations (0:40)
Windmill Progression (0:52)
Part 2: Nerve Glides
Median Nerve Glide (0:27)
Ulnar Nerve Glide (0:32)
Part 3: Active Flexibility/ Strengthening
Break the Bar (0:56)
Cobra back ups (0:59)
Floor Taps (0:44)
Wall Taps (0:47)
Overhead Windshield Wipers (0:33)
Childs pose arm lifts (0:53)
No-Cheat Neck Extensions (0:51)
Deep Neck Flexor (DNF) Strengthening (0:32)
Cool Down- ABS (0:46)
Elevated Bridge (0:40)
Part 4: Passive Stretching
Lat Stretch (0:37)
C Back with Pole (0:33)
Assisted Shoulder Stretch (0:31)
Shoulder Stretch at Wall (1:02)
The Full Programs
Workout 1
Workout 2
Teach online with
Childs pose arm lifts
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