Includes:
 
17 moves
gifs with form descriptions of each move can be done in order or mix-and-match
Google sheet with timing suggestions; full session is about 15 minutes
AND Fundamentals of Spinal Alignment and Stability!
 
This 15-minute routine includes 17 moves with suggested times ranging from 30-60 seconds each.
 
I’ve included a bit of stability and hip work because✨bautie mechanics✨ but this is primarily focused on mobilizing the thoracic spine.
 
Please review the Fundamentals of Spinal Alignment and Stability before beginning, which is included with this program as a separate PDF.
 
ABOUT THE SESSION
No up and down here - that’s a waste of time and adds an unnecessary challenge to anyone with blood pressure/heart/joint issues.
 
We’ll start seated for 1 move and then will hit the floor and go supine (on our backs) for a bit.
 
We’ll progress by flipping over and doing some prone work on our stomachs.
 
And we’ll end with just a little bit of standing movement to round out the posterior chain.
 
EQUIPMENT
The only equipment used aside from a chair/bench/ottoman is a strap and a foam roller. If you don’t have a foam roller, just skip that single move. Things that work instead of a yoga strap are a robe belt and extension cord - get creative.