1. Pelvic Tilts
2.
Spine Unrolls
3.
Waist Circles
4.
Ribcage Float
5. Ribcage Push
6. Knee Circles
a) together
b) hip width
7a)
Standing Cat Stretch
b) w/ Sacral Scoops
c) w/ Hip Circles
8.
Hamstring Stretch
a) low back release
b) lock and unlock knees
c) w/ hip movement
9.
Reach for the Sky
10.
Waist Twists
11.
Standing Side Stretch
12.
Spine Stretch
a) up
b) front
13.
Groin Stretch
14.
Gluteal Stretch
15.
Frog Stretch
a) lower legs parallel
b) feet together
c) shoulder release push-ups
16.
Hip Push
a) both legs bent
b) one leg straight
17. Hip Rocking
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18a)
Sitting Side Stretch
b) w/ twist
19a)
Inverted Frog Stretch
b) w/ movement
20)
Cobra w/ hip movement
21)
Cobra Counter Stretch
22)
Forearm Stretch
23)
Wrist Rolls
24a)
Kneeling Back Stretch
b) advanced
25a)
Cat Stretch
b) w/ hip circles
26)
Wrist Rolls
27)
Sitting Back Stretch
28) Wrist Rolls
29.
Hip Extensions
30.
Dog Pose w/ movement
31.
Udiyama
32.Neck
Moves
a) rolls
b) camel
c) forward / back
d) side to side
e) chin over shoulder
33.
Shoulder Circles
a) full body
b) isolated
34.
Chest Stretch
a) arm aligning
b) up and over
c) lock and unlock knees
d) fists to one side
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35.
Shoulder Cuff Stretch
36.
Arrow Squats
37.
Horse Stance
a) w/ ribcage float
b) w/ arm movements
c) w/ ribcage and spine stretch
38. Dog Pose
39a) Cat Stretch
b)w/ hip circles
40.
Straight Leg Rolling
41.
Spinal Twists
42.
Straight Leg Rolling
43a)
Shoulder Stand
b) legs in V/ lock & unlock knees
c) legs in V/ feet circles
44.
Plow
45.
Spine Roll Downs
46.
Sacral Rocking
47.
Low Back Spine Roll Downs
48.
Lie Still - Give Thanks!
49.
Skeleton Wiggling
50.
Stretch like a cat
51.
Easy Spinal Twists
52.
Low Back Spine Roll Downs
53.
Rock Legs from side to side
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