Million Dollar Exercise Back

1 BACK MANUAL
MILLION DOLLAR EXERCISE

2 BACK MANUAL
EXERCISE MANUAL
FIX MY BACK PAIN
ABOUT THIS BOOK
Disclamer
The information presented in this work is by no way intended as medical advice, or as a

substitute for medical counselling. The information should be used in conjunction with
the guidance and care of your physician. Consult your physician before beginning this
program, as you would with any exercise and nutrition program. If you choose not to
obtain the consent of your physician and/or work with your physician throughout the
duration of your time using the recommendations in the program, you are agreeing to
accept full responsibility for your actions.
By continuing with the program, you recognize that despite all precautions on the part
of Shapeshifter Media Inc., there are risks of injury or illness which can occur because of
your use of the aforementioned information and you expressly assume such risks and
waive, relinquish and release any claim which you may have against Shapeshifter Media
Inc. and its representatives, or its affiliates as a result of any further physical injury or illness
incurred in connection with, or as a result of, the use or misuse of the program. This is
a fitness program and in no way forms a doctor-patient relationship with Dr. Kathryn
Woodall, DC.
Important: If you have access to a printer, please PRINT this report (as you have our full
permission). You’ll get a lot more out of it.
Unauthorized downloading, retransmission, redistribution, or republication for any

purpose is strictly prohibited without the written permission of Shapeshifter Media Inc.
Copyright © 2017 Shapeshifter Media Inc. All rights reserved.
ABOUT THIS BOOK

3 BACK MANUAL
EXERCISE MANUAL
FIX MY BACK PAIN
WELCOME
Introduction
Welcome to your Million Dollar Exercise Back Manual!
The following photos are a reminder of the directions presented in the detailed
Instructional Videos. Study the videos carefully before you begin the program.
WELCOME
4 BACK MANUAL
BACK MANUAL
POSTURE
POSTURE MOBILITY:
Neck glides Front to Back and Side to Side
You can stand or sit for these as long as you keep your spine long and tall.
Push the center of your head straight back (the motion is parallel with the floor) as far as
you can comfortably go. Remember that the motion should come from your neck, not
the rest of your body. Once your head is as far back as possible, using just your neck, slide
your head forward as far as you comfortably can. Then return to center and repeat. (Hint:
This looks like someone pretending to be a chicken, but no arm flapping or your work
mates will think you’ve lost it.)
It’s best if you use a mirror the first few times you practice the side to side motion. The
temptation will be to look left and right instead of moving your head left and right.
Keeping your face pointed forward, slide your head to the right (as though you were
trying to lay your ear flat against a wall) as far as you comfortably can. Then slide back to
the center and do the same thing to the left.
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Neck rotation
You can sit or stand for these as long as you keep your spine long and tall.
If you were to draw a line down your nose, it should be perpendicular to the floor. You
want to maintain the perpendicular line as you look to your left as far as is comfortable
and then to the right as far as is comfortable before returning to the center. Keep the line
of your nose perpendicular with the floor so that you don’t find yourself tilting your head
instead of turning it.
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Robot Choppin’ (shoulder motion)
Remember when you were a kid and you wanted one of those cool motorized robots?
Heck, I still want one! Who knew that moving like that could actually be good for
you? We’re going to exaggerate the movement a bit (we’re not robots, so it’s okay to
exaggerate).
Begin by standing with your hands at your sides and your arms straight. Keep your arms
straight, but move the left one back while bringing the right one forward and up as far
as you comfortably can. Then reverse so that your right arm is back while the left is up as
far as you comfortably can. Repeat 5-10 times. Keep your shoulder blades “packed” away
from your ears throughout the whole motion and keep your arms straight. You can robot
chop in a chair, but be careful to avoid any armrests, desks, people, pets, or other things
that you might hit.
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Dancing Monkeys (arms and legs plus side bending)
It’s time to monkey around (bananas, monkey sounds, and tree-swinging are optional)!
This particular movement will be much easier to see in the video than to get from a
written description.
You’ll begin in a standing position with your knees slightly bent and your feet a touch
wider than shoulder-width apart. Lift your right knee into the air until your thigh is
parallel to the floor. Then move your leg at the hip until your knee points to your right (or
as close as you can comfortably get) before bringing it back in front and setting it down.
Then do the same with your left leg up to parallel and then to the left before back to the
front and down to the floor.
Stay in the starting monkey stance. Reach your right hand over your head while reaching
with your left hand across your stomach - remember to keep your shoulder blades
packed away from your ears during this motion. At the same time, bend at the waist to
your left. The go the opposite way with the left hand over your head and your right hand
reaching across your torso.
Return to the starting monkey stance. Clasp both hands together over your head and
“lock” your elbows while keeping your shoulder blades “packed” away from your ears...
keep all that going while you perform the following motion: pretend to draw a circle
on the ceiling with your knuckles. If your elbows remain locked and you keep looking
forward, the majority of the motion will occur at your shoulder blades and shoulders.
After two circles one direction, reverse and go the other way for two circles.
Repeat the entire monkey dance 4-10 times.
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Hula Hoopin’
This movement can make a tight lower back feel oh so much better, and you don’t need
a hula hoop to do it!
Begin in a standing position. Take either hand and run it down your back from your
rib cage to your tail bone. You should have felt a natural and slight curve of your spine
toward your belly button. You don’t need to leave your hand there or do that part
regularly, just remember that curve and maintain it as you push your rump backward and
to the right like you’re reaching for a chair that’s sitting off to your side. Now slide your
rump to the left as though the chair you’re trying to sit in is really over there... keep the
curve in your lower back as you slide across. You may even feel the muscles in your low
back contracting slightly to help you maintain it. Next, you’ll continue circling your hips
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around and to the front as you contract your abs and make the curve in your lower back
decrease or even feel like it’s gone. Some people talk about pulling your bellybutton in to
your spine while others talk about rolling your pelvis up to your rib cage…whatever visual
works for you to contract your abs while also contracting your glutes. Do two full circles
and then reverse direction. After that, do a few more circles each direction that aren’t
quite as deep - concentrate on feeling the transitions as your abs give way to your side
muscle to your back muscles to the other side and then back to your abs again.
You can do the less deep version a few times throughout the day while seated to help
combat low back tension - although I’ll give you fair warning that it will look like you’re
doing something NSFW so take that into consideration and decide if it’s appropriate for
you to do in your chair at work. You can always go to the bathroom and do this motion
in complete privacy if it isn’t appropriate for you to do elsewhere at work.
Kung Fu Kickin’
All the sitting we do isn’t good for our hips. Standing in one place all day isn’t great either.
A fun way to get them moving again is to do a few kicks. (You can even pretend it’s the
co-worker who drives you crazy, as long as you only pretend.)
Start slowly with these, but you can go faster and higher as your hips loosen. Begin while
standing. Hold onto the back of a stable chair or put a hand on the wall to help with
your balance. Keep your legs straight and swing one of them forward as high as you
comfortably can without bending either knee before returning to neutral. Do 2-3 forward
kicks with each leg, but again, go slowly.
Next, keep both legs straight but slowly swing one of them back behind you as far as
you comfortably can without bending forward at the hips or waist. Do 2-3 back kicks
with each leg.
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Now combine them so that the forward and back kick flow smoothly together. Do 2-3
with each leg. Once your hips are moving better on a daily basis, you can jump right
to this motion without doing forward and back separately first. Never do a strong kick
without first warming up the motion.
I know what you’re thinking, “Don’t Kung Fu fighters kick sideways too?” Yes they do,
which means you get to kick sideways too! Keep your legs straight, but move one of
them in front of the other as far as you comfortably can without leaning sideways, out
to the side as far as you comfortably can without leaning sideways, and then swing it
behind the other leg as far as you comfortably can (no bending!). Do this 2-3 times with
each leg.
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The Umpire
In the game of life, this umpire will help keep you safe.
You can stand or sit tall for this movement, just make sure that nothing and no one is in
your way. Just like with the kicking, start slowly. You can always add speed and depth as
your shoulders, chest, and upper back relax and allow the motion.
Put both arms straight out at shoulder height with your palms facing down. Keep your
shoulder blades “packed” away from your ears. Keep your arms straight and bring both
arms forward in front of you crossing one on top of the other (alternate the hand that’s
on top with each repetition) as far as comfortably possible. Reverse direction and move
both arms as far back as you comfortably can. Keep your arms straight and at shoulder
height. Repeat 5-10 times.
Some of you will notice that your body swings forward and back while others will keep
their body straight while only their arms move. Nothing is wrong with either version, but
you’ll get more benefit from doing it both ways than always sticking with one. Activate
your core to prevent your body from swinging forward and back...it’ll result in better
spinal release between your shoulder blades. Allowing your body to move forward
and back (there’s still core activation, but not as much) will allow the area below your
shoulder blades to release more.
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Umpire Variations:
1. After a few straight arm movements, allow your elbows to bend at the end of the front
movement (it’ll look a bit like you’re hugging yourself), but keep them straight the rest
of the time.
2. Do the original “Umpire” to get your shoulders and upper spine moving more freely.
After a few repetitions, stop with your arms straight out at your sides at shoulder
height. You’ll rotate your torso to the right as your right arm goes behind you and your
left arm crosses the front of your body, then you’ll reverse and go left as your left arm
goes behind you and your right arm crosses the front of your body.
CAUTION: This movement can create a lot of torque in your low back so please go
slowly! If you go slow and let your muscles and joints get used to it, this movement can
really help your spine and shoulders feel more supple and relaxed.
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POSTURE STRENGTH
Back Extensions Position 1, 2, and 3
Position 1:
Beginning: Lie face down on the floor (or a mat on the floor) with your arms palms-up
at your sides.
Middle: Inhale as you use your back muscles to lift your shoulders and chest off the floor.
As your muscles get stronger, you’ll be able to lift yourself more easily. Hold this position
for 30 seconds or as long as you can. (Inhale on the way up, breath as needed while
holding the position, and exhale as you lower down.)
End: Exhale and lower back to the beginning position. Rest for 60 seconds and repeat 5
times.
Points to consider: Remember to breathe throughout this movement. Holding your

breath creates too much internal pressure and can be a real problem... so breathe!
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Position 2: (aka Superman)
Beginning: Lie face down on the floor (or a mat on the floor) with your arms straight
over your head and palms-down on the floor.
Middle: Inhale as you use your back muscles to lift your arms, shoulders, and chest off
the floor. As your muscles get stronger, you’ll be able to lift yourself more easily. Hold this
position for 30 seconds or as long as you can. (Inhale on the way up, breath as needed
while holding the position, and exhale as you lower down.)
times.

Position 3:
Beginning: Lie face down on the floor (or a mat on the floor) with your arms somewhere
between palm-up at your sides and straight over your head (Superman-style)...the further
away from your body your hands are, the more challenging the exercise is, so just pick a
spot that suites your current level of skill.
Middle: Inhale as you use your back muscles to lift your shoulders and chest off the floor,
and then rotate right (or left). Hold this position for 30 seconds or as long as you can.
(Inhale on the way up, breath as needed while holding the position, and exhale as you
lower down.)
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End: Exhale and lower back to the beginning position. Rest for 60 seconds and do the
other side. Repeat 2 additional times each side.

breath creates too much internal pressure and can be a real problem...so breathe!
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CHEST PULLS
Pull 1: This exercise requires exercise tubing.
Beginning: Wrap the tubing around something stable at about chest height. Take one
end of the tubing in each hand and put your arms straight out in front of you with your
thumb-side pointing toward the ceiling (the knuckles on both hands are facing each
other). Your hands should be just slightly wider than shoulder width apart. Stand so that
the tubing is relaxed, but doesn’t have any slack.
Middle: Inhale as you pull both hands toward you, bending your elbows and squeezing
your shoulder blades together. Hold at full contraction for a few seconds.
End: Exhale and return to the starting position with control.

Points to consider: Remember to breathe throughout the entire movement, and to keep
your shoulder blades packed away from your ears.
Variations: Move the tubing so it is closer to knee level, or put it so that it is high enough
over your head for your arms to form a 45-degree angle with your torso
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Pull 2:
If you have access to a pull-up bar that has the option of being set low enough to reach
while lying with your back on the floor, use that. Otherwise, a rope can sometimes be
tied and used as a flexible pull-up bar. Some gyms will have weight racks that would
work. Tubing won’t work as well because it won’t allow you to lift yourself, but it is better
than nothing.
Beginning: Lie on the floor with the bar directly over your mid-chest region. Place
your hands on the bar with an overhand grip and your hands placed slightly wider than
shoulder width.
Middle: Inhale as you squeeze your shoulder blades together and then pull your chest
up toward the bar. Hold at the top for a few seconds.
End: Exhale as you lower back to the floor with control.
Variations: Use an underhand grip and follow the rest of the directions as they are. You
can also start with the bar at the very top of your abdomen or at your forehead. Just
make sure that you’re concentrating on bringing your shoulder blades together as you
perform the pulls.
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ABDOMINALS
Abdominals position 1, 2 3, and 4
Position 1:
Beginning: Sit on the floor with your legs straight in front of you and your spine lifted
and straight.
Middle: Exhale while tightening your core, and then very slowly lower your back to the
floor over 15-30 seconds. Imagine that you’re doing so one vertebra at a time until your
head is resting on the floor. Keep your legs and feet on the floor throughout the entire
motion. Squeezing your knees together can help you activate your lower core so that
your legs stay on the floor and the motion is smoother.
End: Exhale, tighten your core, and rise back to a seated position just as slowly. You’re still
moving smoothly as though only one vertebra at a time is lifting off the floor.
Points to consider: Your legs should remain on the floor throughout the entire exercise.
Your core is more than just your abs, so make sure that when you exhale and tighten it,
you aren’t getting into a “crunch” position. Your shoulders remain packed and back (no
rolling your shoulders forward!). It’s common for beginners to have a couple places where
the motion is not smooth. Try using a rope or a stretchy band tied to something secure
to lower yourself through those spots. If you just skip over them or fall through them, you
won’t be building the strength you want.
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Position 2:
Beginning: Sit on the floor with your legs straight in front of you, your spine lifted and
straight, and your torso turned at about a 45 degree angle.
Middle: Exhale while tightening your core and then very slowly lower your side and
back to the floor over 15-30 seconds. You want the motion to be smooth. Keep your legs
and feet on the floor throughout the entire motion. Squeezing your knees together can
help you activate your lower core so that your legs stay on the floor and the motion is
smoother.
End: Exhale, tighten your core, and rise back to a seated position just as slowly and in
a nice smooth motion. Repeat with your body turned the opposite direction at a 45
degree angle.
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Variation: Instead of lowering and rising on the same side, lower down on one side, roll
across your back to the other side, and come up from there. Then reverse the movement
for the next rep.
Position 3:
This exercise requires an exercise ball like FitBALL.
Beginning: Lay on your back on the ball with your upper body draped over it. Your
head will rest on the top 1/4 of the ball, and your hands will either be crossed in front of
you and resting on your shoulders or they can be cupping your ears...you want to avoid
pulling your head forward with your hands.
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Middle: Exhale and contract your core which will lift your upper body off the surface of
the ball. Hold at maximum contraction for a few seconds.
End: Lower back to the beginning position with control. Inhale.
Points to consider: Always make sure that you avoid tugging your head forward with
your hands or jerking it forward in an attempt to complete the exercise even though
your muscles are too fatigued to contract enough.
Variations: Add resistance with a band securely tied to something stable near the floor
in the direction your head is pointing. Or hold a dumbbell (with both hands) just over the
crown of your head throughout the entire motion. Don’t use a death-grip...just enough to
safely keep the dumbbell in your hand.
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Position 4:
Beginning: Lie on your back on the floor and pull you knees up to your belly.
Middle: Lift your legs straight up in the air (your body will make an ‘L’ shape). Exhale
as you use your stomach muscles to lift your rear off the floor and into the air. Hold at
maximum contraction for a few seconds and inhale.
End: Exhale and slowly lower back to the starting position.
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Reverse Flies Positions
Position 1:
Use exercise tubing or dumbbells. Exercise tubing is more portable and easier to take
with you when you travel. It also is easier to adjust the resistance without requiring a full
set of weights.
Beginning: Stand with your feet shoulder width apart, exhale to engage your core as
you lean forward while bending your knees slightly and pushing your butt back to get
your torso close to parallel to the floor. Let your arms hang perpendicular to the floor,
but keep your shoulders packed. Your hands will be turned, thumbs facing behind you
with your palms facing outward. (If you’re using tubing, place the center of the tubing
beneath your feet.)
Middle: Keeping your shoulder blades packed away from your ears, lift your arms from
perpendicular to parallel to the floor until you’re squeezing your shoulder blades tightly
together. Hold at maximum contraction for a few seconds.
End: Return with control to your starting position.
Points to consider: Start with a weight or resistance that allows you to complete 10 reps.
Next week you can increase the weight/resistance a small amount, and over time you’ll
make more progress that way than if you try to lift as much as you can from day one.
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Position 2:
your torso close to parallel to the floor. Let your arms hang perpendicular to the floor.
Your hands will be turned, thumbs facing forward with your palms facing each other. (If
you’re using tubing, place the center of the tubing beneath your feet.)
Middle: Keeping your shoulder blades packed away from your ears, lift your arms until
they form a straight line with your spine (your biceps will be beside your ears). Hold at
maximum contraction for a few seconds.
Make sure to keep your core activated. The tendency when you get tired or are lifting too
much weight is to arch your back... don’t!
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Position 3:
your torso close to parallel to the floor. Let your arms hang perpendicular to the floor, but
keep your shoulders packed. Your hands will be turned, thumbs facing forward with your
palms facing each other. (If you’re using tubing, place the center of the tubing beneath
your feet.)
Middle: Keeping your shoulder blades packed away from your ears, lift your arms
until they are parallel to your back and at a 45-degree angle from your head. Hold at
Points to consider: Make sure to keep your core activated. The tendency when you get
tired or are lifting too much weight is to arch your back... don’t!
Start with a weight or resistance that allows you to complete 10 reps. Next week you can
increase the weight/resistance a small amount, and over time you’ll make more progress
that way than if you try to lift as much as you can from day one.
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Shin Box Switch
Beginning: Sit on the floor with your right foot pointing behind you and your left leg
folded in front of you so that the bottom of your left foot is resting against the top of
your right knee/ lower thigh. Your legs will form the corner of a box.
Middle: Leaving your feet in the same location, contract your core as you exhale and lift
your knees up and over to the floor so that you have switched to the left foot pointing
behind you and your right leg folded in front of you.
End: Reverse the process and switch back to the original position with another exhale.
Points to consider: Sit tall each time your legs are touching the floor. Exhale to engage
your core each time you switch your legs. The motion will help your lower back and hips
shake off some of the effects of sitting. If you need to, use your hands for support on
the floor behind you. If you use your hands for support, work toward building enough
strength to do the movement without them.
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Pull-ups (assisted and unassisted)
This obviously requires a pull-up bar.
Beginning: Grip the pull-up bar with your palms facing away from you. Your grip should
be just slightly wider than shoulder width apart. Throughout the entire movement, keep
your shoulder blades tucked away from your ears.
Middle: Exhale and pull yourself up until your chin is over the top of the bar. (Make sure
you don’t hit your head or chin on the way up or down.)
End: With control lower yourself back to the starting position. If the bar is high enough
your feet can’t touch the floor, lower yourself as far as you can without losing shoulder
pack (without letting your shoulder blades sneak toward your ears).
Points to consider: It’s very important to maintain shoulder pack throughout the entire
exercise. Exhaling as you pull up will tighten your core and protect your lower back from
being “whipped” or over-arched. Plus, tightening your core will make the exercise seem
easier.
Variations: You can do a chin-up by turning your palms facing you. The following may
help you visualize the difference between a chin-up and a pull-up... with pull-ups your
elbows come forward and together; with a chin up your elbows go down and behind
your back.
Assisted with chair: For those who can’t do a full pull-up yet, there are two options -
assisted and negative pull-ups. Place a chair beside you and under the pull-up bar. Place
one foot on the chair and push just enough with that leg to accomplish your pull-up.
(switch legs between sets)
Assisted negative pull-ups: If you can’t do a full pull-up yet, you can help build the
strength to do one by starting with your chin at bar height and then slowly and with
control lowering yourself down. You can use a chair place behind you (and slightly
behind the bar as well) to get to bar height.
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PLANKS
Front Plank
Beginning: Begin in basic pushup position with your elbows close to your side.
Middle: Exhale and push away from the ground with your hands while turning your
elbow pits forward. This will maintain shoulder pack and protect your smaller joints. You
are trying to maintain one line from heel to head so your spine is straight. Hold this pose
for 30 seconds.
End: Lower back to the beginning pose.
Points to consider: It’s easy to allow your butt to be higher or lower instead of keeping
a straight line from heel to head, so be aware of the tendency and correct for it. While
your arms and legs are involved, your core should be doing most of the work.
Variation: If your wrists won’t tolerate your weight, rest your weight on your forearms
instead. Just make sure to keep your forearms parallel to each other and pointing straight
toward your head.
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Side Plank
Beginning: If you have wrist issues, lie on your right side with your elbow on the floor
directly below your shoulder. Your arm will be perpendicular to your body; your palm will
be resting flat on the ground; and your feet will be stacked on top of each other. If you
don’t have wrist issues and can easily do the first version, place your hand directly below
your shoulder. (You won’t fully be lying on your side because your upper body has to be
off the floor enough to put your hand below your shoulder.
Middle: Exhale and lift your trunk and pelvis off the floor while keeping your shoulders,
especially the one bearing weight, packed away from your ears. You are trying to
maintain one line from heel to head and keep your spine straight. Hold this pose for 30
seconds.
Points to consider: It is easy to allow your butt to be higher or lower instead of keeping
a straight line from heel to head, so be aware of the tendency and correct for it. You also
want to watch that it isn’t more forward or behind than would keep a straight line from
head to heels. While your arms and legs are involved, your core should be doing most of
the work.
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Reverse Plank
Beginning: Begin by sitting on the floor with your hands 4-6 in/10-15 cm behind your
butt. Your fingers will be pointing away from you if your shoulders and wrists will allow,
otherwise they can point away from your side or toward your feet.
Middle: Exhale and lift your butt off the floor until your body is in one line from head to
heels. Your shoulder blades remain packed away from your ears and toward your butt.
Hold this pose for 30 seconds.
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Prone scorpion
Beginning: Begin by lying face down with your arms extended at 90 degrees to your
body, palms down.
Middle: Lift your left leg and reach across your body from behind while your right palm
rotates upward as though you are going to set your heel in it. Try to set your foot flat on
the floor just as close to your hand as you can get (no sliding your hand toward it!). Push
into the floor with your left foot to open your hips.
End: Return to start. Repeat with the right leg to complete one repetition.
Points to consider: Let your leg lead by actively lifting it so that you’re using it and your
core muscles to turn your body sideways instead of just letting it roll over until your foot
is on the floor
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POSTURE RELEASES
Low back extension (pillows under chest) with hip ladder walk
For this release you’ll lay face-down on the floor or a bed with pillows/towels/cushions
under your chest. Start with something that’s about 6-8” (15-20cm) thick when it’s
compressed with your weight. If you’re on a bed and the mattress already bows, take that
into consideration and decrease the amount of pillow below your chest... and maybe it’s
time for a new mattress!
For the first couple of times you try this release, only lie on the pillows for 5 minutes. If
you feel pain or discomfort that is great enough to make you fidget, then that’s enough
for the day even if it wasn’t 5 minutes.
As you lie there, slowly move your hips up and down parallel to the floor or bed. The
motion should look like you are cross-country skiing with your hips...they never leave the
surface they are moving over and the motion is smooth. Do the movement 5 times, rest
for 30 seconds to a minute and repeat. Get up slowly when you are done.
You can lie on the pillows for as long as 20 minutes, and you can add more pillows when
you’re comfortable. The goal is to be able to relax into the position. If you’re constantly
fighting or “protecting” against the extension, you need to decrease the height of the
pillow(s) under your chest.
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Lower mid-back release (towel under bottom of rib cage)
Do this release while lying face-up on the floor. If you can’t get to the floor or have
difficulty getting up from the floor, you can use your bed.
Fold a towel into a rectangle that it is no more than 5-6” (13-15cm) wide/tall, but is at
least as long as your torso is wide. By folding the towel that way, it should end up being
a couple inches (5-7 cm) thick. Wrap the towel around your back so that the bottom of it
falls at the bottom of your rib cage (the part of your ribs that are on your back, not your
front). Then lie down while keeping the towel held securely in that position.
Now all you do is just relax and lie there for 5-20 minutes. Begin with 5, or less if there is
enough discomfort that you find yourself fidgeting, and work your way up by a minute
every few days.
When you are done, roll to your side or stomach and push yourself up...don’t do a sit-up
while lying on the towel.
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Kneeling Lunge (or lunge alternative - hip off bed)
The kneeling lunge can be an effective motion to help release tight hips. It’s best done
on carpet, a yoga mat, or a soft surface... you can fold a towel to put under the back knee
if nothing else is available.
Begin standing, step forward with one leg, and allow the back knee to gently touch the
floor. Once there, reach the front foot forward until you feel stretch occurring in the front
part of the opposite hip. Next contract the glute of the back leg to further help release
the tension in your hip. Hold the stretch and contraction for 30 seconds—work up
until you can hold it for 2 minutes (you’ll relax the contraction occasionally during the 2
minute hold). Repeat on the other side.
Alternate version: Leg off bed
For some people with knee issues, it will hurt too much to rest their weight on one knee.
If that’s you, this alternative will still get you results.
Lie on a bed with your right side very close to the edge. Let your right leg slowly slide
off the bed until it is either hanging freely or your heel is resting on the floor. Contract
your right glute as you push your leg to the floor. Hold for 30 seconds and work up to
2 minutes. You might need to relax the glute contraction for a few seconds throughout
the hold as you increase the time. Repeat on the other side. Make sure your knee is not
hyper-extending. You can bend it slightly to prevent the risk of hyperextension.
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Foam roll - spinal (but not neck)
For this release you’ll need to own (or have access to) a foam roll.
Sit on the floor with your knees bent and your feet flat on the floor in front of you. Place
the foam roll on the floor behind you so that it is against your butt. Lean against the
roll at the same time that you lift your butt off the floor (balance your weight between
your feet and the spot of your back that touches the roll). You can walk your feet a bit
forward if needed to get to higher locations on your back, but slowly roll the foam back
and forth from your butt to the top of your shoulders. You can bend forward or back a
slight amount to let the foam massage your back muscles and help free up overly tight
areas. Do NOT roll on your neck or move any area of your back against the roll forcefully.
However, you can turn slightly to each side to get to the muscles further out from your
spine.
You can also turn the foam roll so that it is parallel with your spine. Begin by sitting
on one end of the roll and then lying back.** Use your hands and feet to help give
you balance as you rock from side to side. You can rest your head on the foam for this
exercise, but don’t let the foam roll over your neck.
**If you have long hair, use caution to avoid rolling it under the foam. It will hurt and
possibly even pull out some hairs.
Both of these releases can temporarily increase blood supply to the muscles you are
rolling the foam over, so don’t be alarmed if your skin looks a little red afterward.
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Hands behind back, push scaps down, move head through

motions and hold (esp. side to side)
This release is great for neck and shoulder tension.
Begin by standing with both hands behind your lower back. The right one will be facing
palm down while the left one is palm up. Grab your right wrist with your left hand and
gently pull your arms down toward your feet. Your right thumb will automatically roll so
that it is facing away from you. A little discomfort is okay, a lot is not... so go to tolerance. If
you can’t reach your hands behind your back, see the modification below.
Once you’ve got your hands pulled down, hold them there as you slide your head
forward and back a few times and then side to side a few times - go slowly! Let go of
your wrist, relax, and shake your arms before performing the release with the other side.
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Modification
If you can’t get your hands far enough behind your back to grab your wrists, try this
instead.
Find an open doorway, turn your back to one side of the frame, and while standing
straight, use your right hand to grip the frame behind you with your fingers pointing
away from you. Slide your hand down the frame as far as you can without bending to
the side or losing good posture.
Next, slowly take small steps toward your right side (you might need to step forward
slightly too if you carry extra fat or have large lats). Some discomfort is okay, but stop
before there is pain. Concentrate on pushing your shoulder blade down toward your feet,
and don’t bend your elbow. Once you can feel the stretch and are actively concentrating
on pushing your shoulder blade to your feet, slide your head forward and back a few
times and then side to side a few times - go slowly! Let go of the door, relax, and repeat
the process on the other side.
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CORE
CORE MOBILITY:
Barrel of Monkeys
It’s time to monkey around - bananas, monkey sounds, and tree-swinging are optional!
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Hula Hoopin’
rump to the left as though the chair you’re trying to sit in is really over there... keep the
decrease or even feel like it’s gone. Some people talk about pulling your bellybutton in
to your spine while others talk about rolling your pelvis up to your rib ca... whatever visual
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CORE
Position 1:
at your sides.
times.

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times.

Position 3:
lower down.)
CORE
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CORE
Position 1:
and straight.
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Position 2:
smoother.
degree angle.
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for the next rep.
Position 3:
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Position 4:
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CORE
Shin Box Switch
shake off some of the effects of sitting while strengthening your core. If you need to, use
your hands for support on the floor behind you. If you use your hands for support, work
toward building enough strength to do the movement without them.
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CORE
PLANKS
Front Plank
Beginning: Begin in basic pushup position except you’ll rest your weight on your
forearms instead of your hands.
are trying to maintain one line from heel to head so your spine is straight. (If you’re on
your forearms, you can’t turn your elbow bits so make sure that you keep your shoulder
blades packed away from your ears.) Hold for 1 minute.
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Side Plank
Beginning: Lay on your right side with your elbow on the floor directly below your
shoulder. Your arm will be perpendicular to your body; your palm will be resting flat on
the ground; and your feet will be stacked on top of each other.
maintain one line from heel to head so your spine is straight. Hold this pose for 1 minute.
the work.
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Reverse Plank
otherwise they can point away from your side or toward your feet. If you can’t put weight
on your wrists, skip this plank.
Hold this pose for 1 minute.
Points to consider: It’s really easy to allow your butt to be higher or lower instead of
keeping a straight line from heel to head, so be aware of the tendency and correct for it.
While your arms and legs are involved, your core should be doing most of the work.
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CORE
CORE RELEASES:
Low back extension (pillows under chest) with hip ladder walk
For this release you’ll lie face-down on the floor or a bed with pillows/towels/cushions
into consideration and decrease the amount of pillow below your chest... and maybe it’s
for 30 seconds to a minute and repeat. Get up slowly when you are done.
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Lower mid-back release (towel under bottom of rib cage)
Fold a towel into a rectangle that it is no more than 5-6” (13-15cm) wide/tall, but is at
least as long as your torso is wide. By folding the towel that way, it should end up being
a couple inches (5-7 cm) thick. Wrap the towel around your back so that the bottom of it
falls at the bottom of your rib cage (the part of your ribs that are on your back, not your
front). Then lie down while keeping the towel held securely in that position.
every few days.
When you are done, roll to your side or stomach and push yourself up... don’t do a sit-up
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NECK
NECK MOBILITY:
Neck glides Front to Back and Side to Side
You can stand or sit for these as long as you keep your spine long and tall.
It’s best if you use a mirror the first few times you practice the side to side motion. The
temptation will be to look left and right instead of moving your head left and right.
Keeping your face pointed forward, slide your head to the right (as though you were
trying to lay your ear flat against a wall) as far as you comfortably can. Then slide back to
the center and do the same thing to the left.
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Neck rotation
If you were to draw a line down your nose, it should be perpendicular to the floor. You
and then to the right as far as is comfortable before returning to the center. Keep the line
of your nose perpendicular with the floor so that you don’t find yourself tilting your head
instead of turning it.
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NECK
SHOULDER MOBILITY
Your neck shares a few muscles with your shoulders, so a good neck mobility program
includes some shoulder mobility too.
exaggerate).
chop in a chair, but be careful to avoid any armrests, desks, people, pets, or other things
that you might hit.
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The Umpire
You can stand or sit tall for this movement, just make sure that nothing and no one is in
your way. Just like with the kicking, start slowly. You can always add speed and depth as
your shoulders, chest, and upper back relax and allow the motion.
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The Mixer
This isn’t an office party or even a cool drink. But it looks a bit like the beaters on a hand-
held mixer... you know, the kind that you licked cookie dough from as a kid.
The high mixer: Begin by standing or sitting tall. Lift both arms straight over your head.
Keep your elbows locked and your shoulder blades packed away from your ears. Cross
your wrists over each other and then circle both arms forward, out to the side, to the
back, and then in so that your wrists cross again. Repeat 3-6 times and then reverse
direction for 3-6 repetitions.
The low mixer: Begin in a standing position. Lean over slightly so your arms hang down
but your back is straight (imagine a silverback gorilla). Keep your arms straight by keeping
your elbows locked, and swing them both forward, to the side, close to your legs, and
then let them cross in the middle as you continue through 3-6 repetitions. Then reverse
directions for 3-6 repetitions.
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Neck Strenght: Side to side
This is very similar to the side to side mobility you learned to do. It’s best if you use a
mirror the first few times you practice this just to make sure that you are truly sliding to
the side instead of rotating. The temptation will be to look left and right using rotation
instead of moving your head left and right.
Keeping your face pointed forward and your elbow pointing straight out to your right
side, lay your right hand against the side of your head (make sure it isn’t just on your jaw),
then slide your head to the right as though you were trying to lay your ear flat against a
wall while resisting the motion with your hand. Hold for 20-30 seconds.
Then slide back to the center and do the same thing to the left using your left hand for
resistance.
Repeat the entire process 3 times.
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Front to back
Again, this is very similar to the front to back neck mobility you learned to do earlier. You
can sit or stand for these as long as you keep your spine long and tall.
Lace your fingers together and then place your palms against the back of your head.
Push the center of your head straight back (the motion is parallel with the floor) as you
resist with your hands. Remember that the motion should come from your neck, not the
rest of your body. Hold for 20-30 seconds.
With your fingers still laced together, place your palms on your forehead. Stand or sit tall
and slide your head forward as you resist with your hands. Hold for 20-30 seconds.
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Rotation
If you were to draw a line down your nose, it would be perpendicular to the floor. You
want to maintain the perpendicular line as you perform this exercise. Place your right
hand against the side of your head (not against your jaw) and rotate your head right as
you resist with your hand. Hold for 20-30 seconds.
Do the same thing with your left hand against your head resisting as you rotate your
head to the left. Hold for 20-30 seconds.
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NECK
NECK RELEASE:

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Modification
instead.
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SHOULDERS
SHOULDER MOBILITY:
Neck Glides Side to Side and Forward to Back
Because your neck and shoulders share muscles, it’s important to make sure you have
good neck motion as you work with your shoulders.
It’s best if you use a mirror the first few times you practice this motion. The temptation
will be to look left and right instead of moving your head left and right. Keeping your
face pointed forward, slide your head to the right (as though you were trying to lay your
ear flat against a wall) as far as you comfortably can. Then slide back to the center and do
the same thing to the left.
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Neck rotation
If you were to draw a line down your nose, it would be perpendicular to the floor. You
and then to the right before returning to the center. Keep the line of your nose
perpendicular with the floor so that you don’t find yourself tilting your head instead of
turning it.
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exaggerate).
chop in a chair, but be careful to avoid any armrests, desks, or other things that you might
hit.
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The Umpire
You can stand or sit for this movement, just make sure that nothing and no one is in your
way. Just like with the kicking, start slowly. You can always add speed and depth as your
shoulders, chest, and upper back relax and allow the motion.
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The Mixer
This isn’t an office party or even a cool drink. But it looks a bit like the beaters on a hand-
held mixer... you know, the kind that you licked cookie dough from as a kid.
The high mixer: Begin by standing or sitting tall. Lift both arms straight over your head.
Keep your elbows locked and your shoulder blades packed away from your ears. Cross
your wrists over each other and then circle both arms forward, out to the side, to the
back, and then in so that your wrists cross again. Repeat 3-6 times and then reverse
direction for 3-6 repetitions.
The low mixer: Begin in a standing position. Lean over slightly so your arms hang down
but your back is straight (imagine a silverback gorilla). Keep your arms straight by keeping
your elbows locked, and swing them both forward, to the side, close to your legs, and
then let them cross in the middle as you continue through 3-6 repetitions. Then reverse
directions for 3-6 repetitions.
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Barrel of Monkeys
It’s time to monkey around - bananas, monkey sounds, and tree-swinging are optional!
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Baton pass
If you ever ran relays in track, you’ll pick up on this exercise quickly.
You can sit or stand as long as you keep your spine long and tall. Reach back as far as
you comfortably can with your right hand and forward with your left. Keep both elbows
locked. Once you’ve reached as far as you comfortably can while keeping your shoulder
blades tucked away from your ears, rotate your right thumb down toward the floor and
continue rotating it toward your left side and maybe almost pointing up if you can. You
should feel a nice stretch in your right shoulder. With the left hand, rotate your thumb
toward the ceiling and continue until it is pointing to your left and slightly downward
if you can. This should create a nice stretch in your left shoulder region. Once you have
the right shoulder fully internally rotated and the left externally rotated, reach just a bit
further forward and back. You’ll feel a nice stretch between your shoulder blades. Relax
and drop your arms to your side.
Reach forward with your right hand and back with your left. Keep both elbows locked.
Once you’ve reached as far as you comfortably can while keeping your shoulder blades
tucked away from your ears, rotate your left thumb down toward the floor and continue
rotating it toward your right side and maybe almost pointing up if you can. You should
feel a nice stretch in your left shoulder. With the right hand, rotate your thumb toward
the ceiling and continue until it is pointing to your right and slightly downward if you
can. This should create a nice stretch in your left shoulder region. Once you have the left
shoulder fully internally rotated and the right externally rotated, reach just a bit further
forward and back. You’ll feel a nice stretch between your shoulder blades. Relax and drop
your arms to your side.
Alternate between the two motions 3-6 times.
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SHOULDERS
SHOULDER RELEASES:
Doorway release 1, 2, and 3
This isn’t quite like a game show where there’s a vacation or car behind each door. But
having your shoulders feel good is a decent prize, and you don’t have to pay taxes
because of it.
Doorway 1
Find an open doorway (or a solid corner), and stand directly under the frame but closer
to the right side. Turn your right hand so your palm is facing away from you and place it
against the doorframe at about the level of your hip - where your hand naturally hangs.
Leave your hand against the doorframe, make sure your shoulder blade stays packed
away from your ears, and slowly turn your body to the left. You can take small steps with
your feet if needed. You’ll feel a nice stretch in your shoulder and possibly down your
arm. Hold that position for 30 seconds before rotating your body back to neutral.
Scoot to the left side of the door frame and repeat the entire process using your left
hand and rotating your body to the right. Just make sure you actively keep your shoulder
blade packed away from your ear and stand tall.
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Doorway 2
Stand in an open doorway with your right arm extended straight out to your side, palm
facing away from you, and put your hand on the doorframe. You may have to stand
slightly in front of the doorframe to get your arm straight. Leave your hand against the
doorframe, make sure your shoulder blade stays packed away from your ears, and slowly
rotate your body to the left. You can take small steps with your feet if needed. You’ll feel a
nice stretch in your shoulder, across part of your chest, and possibly down your arm. Hold
that position for 30 seconds before rotating your body back to neutral.
Repeat the entire process using your left hand and rotating your body to the right. Just
make sure you actively keep your shoulder blade packed away from your ear.
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Doorway 3
Stand in an open doorway with your right arm extended straight up and angled slightly
out to your side as near the top of the doorframe as your height allows, palm facing away
from you, and put your hand on the doorframe. Your right side will almost be touching
the doorframe. (If you’re really tall, you might have to use your elbow because the
ceiling will stop you from keeping your arm straight...make sure you keep your shoulder
blade packed away from your ears but bend your elbow and let your hand rest on your
shoulder as your elbow “hooks” the doorframe.) Leave your hand against the doorframe,
make sure your shoulder blade stays packed away from your ears, and slowly rotate
your body to the left. You can take small steps with your feet if needed. You’ll feel a nice
stretch in your shoulder, across part of your chest, and possibly down your arm. You may
also feel your shoulder blade slide closer to your spine. Hold that position for 30 seconds
before rotating your body back to neutral.
Repeat the entire process using your left hand and rotating your body to the right. Just
make sure you actively keep your shoulder blade packed away from your ear at all times
and stand tall.
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SHOULDERS

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Modification
instead.
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T-bar release
Version 1: Find an open doorway and stand about an arm’s length from it. Lift your right
arm straight out in front of you, palm facing toward your right side (thumb down), and
put your hand on the doorframe. Leave your hand against the doorframe, make sure
your shoulder blade stays packed away from your ears, and slowly rotate your body to
the right. You can take small steps with your feet if needed. To keep your elbow straight,
you might need to support it with your left hand as you rotate your body. Once you’ve
rotated enough that your right arm forms a ‘T’ across your chest, you can gently pull the
doorframe toward you or push into it with your right hand...the doorframe shouldn’t
move, but the attempt to move it should help you understand what muscles to contract.
You’ll feel a nice stretch in the back part of your shoulder, between your shoulder blade
and spine, and possibly down your arm. Hold that position for 30 seconds before rotating
your body back to neutral.
Repeat the entire process using your left hand and rotating your body to the left. Just
make sure you actively keep your shoulder blade packed away from your ear, and stand
tall.
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Version 2: In addition to your shoulder, you’ll also get some release in your back with this
version. However, for those with knee issues, it might be best to stick to version 1 until
your knees are doing better.
Start by getting on your hands and knees on a mat or carpeted floor with your fingers
pointing away from you. Turn your right hand so that your fingers point toward your left
side. Then slide your right palm along the floor or mat and under your left arm. Keep
sliding your hand until your head is almost touching the floor (no weight on it!) and most
of your right arm is touching the floor. Make sure to keep your shoulder blade packed
away from your ear! You should feel a nice stretch in your shoulder and between your
shoulder blades. You might also feel some stretch in your middle and lower back. Keep
trying to reach further to your left as you “hold” the position for 30 seconds. Slowly slide
your hand back until you are on your hands and knees again.
Next, you’ll turn your left hand so that your fingers point toward your right side. Then
slide your left palm along the floor or mat and under your right arm. Keep sliding your
hand until your head is almost touching the floor (no weight on your head!) and most of
your left arm is. Make sure to keep your shoulder blade packed away from your ear! You
should feel a nice stretch in your shoulder and between your shoulder blades. You might
also feel some stretch in your middle and lower back. Keep trying to reach further to your
left as you “hold” the position for 30 seconds. Slowly slide your hand back until you are
on your hands and knees again.
You can also place your hand palm up before you slide it under the opposite arm to get a
slightly different stretch.
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SHOULDER STRENGTH:
Reverse flies position 1, 2 and 3
Position 1:
set of weights.
your torso close to parallel to the floor. Let your arms hang perpendicular to the floor
but keep your shoulders packed. Your hands will be turned thumb facing behind you
beneath your feet.)
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Position 2:
set of weights.
Your hands will be turned thumb facing forward with your palms facing each other. (If
until they form a straight line with your spine (your biceps will be by your ears). Hold at
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Position 3:
set of weights.
Your hands will be turned thumb facing forward with your palms facing each other. (If
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Shoulder blade stability (scapular stability)
Weakness with this area typically produces elbow or shoulder problems, but occasionally
it’s the missing link in neck discomfort.
Position 1
Beginning: Lie face-up on the floor or stand with your back against a bare wall. Pack
your shoulders away from your ears and toward your butt. Keep your arm straight and lift
it in front of you 45 degrees. Now move your arm away from your body and toward the
floor or wall, turning your hand slightly so that it is palm-up.
Middle: Exhale and push your entire arm into the floor or wall. Hold for 6-30 seconds.
End: Leave your arm in the same position, but relax for 5-20seconds between each rep.
If the area feels extra weak or the exercise is very challenging, hold the contraction for
6 seconds and rest for 5 seconds for 6 reps. As the muscles gains strength, hold for 30
seconds and relax for 20 seconds 3-4 reps.
Points to consider: If your arm won’t rotate out far enough to reach the floor, stack
some pillows or phone books until they are just high enough for you to reach. If you are
standing, you can rotate your body slightly toward the arm you’re using. Again, just far
enough for you to touch.
Weakness with this area typically produces elbow or shoulder problems, but occasionally
it’s the missing link in neck discomfort.
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Position 2
Beginning: Lie face-up on the floor or stand with your back against a bare wall. Pack
your shoulders away from your ears and toward your butt. Keeping your arm straight, lift
it in front of you in an arc until your hand is resting on the floor above your head. Your
palm will be face forward toward your feet as you start the arch and end face up on the
floor.
Middle: Exhale and push your hand into the floor or wall. Hold for 6-30 seconds.
End: Relax for 5-20seconds between each rep. If the area feels extra weak or the exercise
is very challenging, hold the contraction for 6 seconds and rest for 5 seconds for 6 reps.
As the muscles gains strength, hold for 30 seconds and relax for 20 seconds 3-4 reps.
Points to consider: Make sure you keep your shoulder blade packed away from your
ears! If your arm won’t reach the floor, stack some pillows or phone books until they are
just high enough for you to reach. If you are standing and your arm won’t reach, there are
less options. If there is a door frame that’s low enough, try standing slightly on one side
while your arm pushes on the other side (your body and hand will be in different rooms).
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Presses in 3 Positions
Position 1a: Push-up
Beginning: Start by laying face-down on the floor. Your hands are in close by your
shoulders and your elbows are near your sides. Splay your fingers for greater balance.
Your feet can be together or about shoulder width apart. Pack your shoulders away from
your ears and toward your butt.
Middle: Exhale and push away from the ground with your hands while rotating your
elbow pits forward. This will maintain shoulder pack and protect your smaller joints.
You’re trying to maintain one line from heel to head so that your spine is straight.
End: Lower back to the beginning position. Do 5 sets of 10 reps.
Points to consider: It’s easy to lead with your butt instead of keeping a straight line
from heel to head, so be aware of the tendency and correct for it. Don’t let it hang down
either. Done well, your core will benefit from push-ups too.
Position 1b: If your wrists and shoulders won’t tolerate the full weight of your
body, do this variation with either dumbbells or exercise tubing.
Beginning: Lie face-up on the floor with your hands in front of you and just below your
shoulders (if you’re using tubing, put it under your back just below your shoulder blades;
if you’re using dumbbells, select a weight that doesn’t feel challenging until you’ve done
at least 1 set). Your palms will be facing each other, and you want to grip the tubing or
dumbbell just enough to safely hold it throughout the motion...squeezing the weight
until you shake and making a snarling face might make you look meaner, but it doesn’t
really make you stronger.
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Middle: Exhale to engage your core as you push your arms straight out in front of
you. As your arms go upward, rotate your palms away from each other so that they are
facing the direction of your feet. Your shoulder blades should remain packed away from
your ears which will help prevent you from over-reaching with this exercise. Your elbow
pits should be facing toward your head throughout the movement, and you can stop
pushing once your elbows are “locked.”
End: Lower back to the beginning position slowly. Remember to rotate your palms so
that they again face each other...it’s a simple way to help protect your wrists. Do 5 sets of
10 reps.
Position 2: Use dumbbells or exercise tubing.
Beginning: Stand with your feet shoulder width apart or sit with a tall spine. Stand/sit on
the tubing and hold an end of tube in each hand (or hold a dumbbell in each hand) with
your palms facing each other.
Middle: Exhale to engage your core as you push your arms up over your head while also
rotating your hands so your palms are facing away from you. Make sure to keep your
shoulder blades packed away from your shoulders. Your elbow pits should be facing
each other or facing slightly behind you throughout the movement, and you want to
stop pushing once your elbows are “locked.”
End: Slowly lower back to the beginning position as you rotate your palms to once again
face each other. Do 5 sets of 10 reps.
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Position 3: Use exercise tubing or dumbbells.
Beginning: Stand with your feet shoulder width apart or sit with a tall spine. Stand/sit on
the tubing and hold an end of tube in each hand (or hold a dumbbell in each hand) with
your palms facing each other.
Middle: Exhale to engage your core as you push your arms up toward your head, but
out at a slight angle (like you’re forming the letter ‘Y’ with your arms) while also rotating
your hands so your palms are facing away from you. Make sure to keep your shoulder
blades packed away from your shoulders. Your elbow pits should be facing the ceiling
the majority of the time. Stop pushing once your elbows are “locked.”
End: Slowly lower back to the beginning position as you rotate your palms to once again
face each other. Do 5 sets of 10 reps.
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Pulls in 3 positions
Position 1: You need a pull-up bar for this one.
you don’t hit your head or face on the way up or down.)
End: With control, lower yourself back to the starting position. If the bar is high enough
easier.
help you visualize the difference between a chin-up and a pull-up... with pull-ups your
your back.
Assisted with chair: For those who can’t do a full pull-up yet, there are two options -
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control lowering yourself down. You can use a chair placed behind you (and slightly
With tubing or rope: If you don’t have a pull-up bar but have access to a safe place to
secure tubing over your head, secure your tubing or rope and follow along with the pull-
up instructions. You obviously won’t be doing a pull up, but you can steadily increase the
tubing resistance and still get some benefit.
Position 2: You need exercise tubing for this one.
Beginning: You can do this exercise while lying on your back on the floor if you don’t
have something that is elevated and adequately secure. Wrap the exercise tubing around
something that allows your arm to be at about a 45-degree angle from your head. (You’ll
do one arm at a time for this.) **Please make sure that whatever you wrap the tubing
around will not move, fall, crush you, break something, etc. when you pull on it, and that
the tubing itself is tied secure so it doesn’t come loose and slap you.
Middle: This is the only time in any of these exercises when you will allow your shoulder
to become unpacked. You’ll grab the tubing and move away until your shoulder is
unpacked but not pulling the tubing yet. There won’t be a lot of tension on your
shoulder, but it will be unpacked. The exercise is to pull your shoulder back into a packed
position against the resistance of the tubing and hold it for 20-30 seconds OR do 10-15
reps.
End: Slowly relax your shoulder until it is unpacked. Repeat 5 times.
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Variation: Once you’re doing well with that version of the exercise, you can add more
resistance by keeping your shoulder packed when you first hold the tubing, move away
to create tension, and then slowly release your shoulder from packed position before you
begin the exercise. You can also increase the resistance grade of tubing used.
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Position 3: You need exercise tubing for this one.
Beginning: You can stand or sit tall for this exercise. Put your right arm in front of you
parallel to the floor and then bend your elbow so that it forms a 90-degree angle, your
palm facing left. Loop the exercise tubing around the middle of your forearm and hold
the rest of it with your left hand.
Middle: Exhale to contract your core. Keep your right arm parallel to the floor and move
your right arm from the front to your right side while you hold the tubing in your left
hand to provide resistance. Make sure to keep your shoulder blade packed away from
your ear. Imagine that you are moving your shoulder blade closer to your spine. Hold for
20-30 seconds OR do 10-15 reps.
End: Slowly relax back to the beginning position. Swap to your left arm and do the same
thing.
Variations: Instead of starting with your arm parallel to the floor, start with the elbow
angled down or up - the movement will still be parallel to the floor and your shoulder
blade will remain packed throughout the motion.
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UPPER AND MID BACK
UPPER AND MID-BACK MOBILITY:
Modified Monkey Dance
wider than shoulder-width apart. Reach your right hand over your head while reaching
your left. Then go the opposite way with the left hand over your head and your right
hand reaching across your torso.
Return to the starting monkey stance. Clasp both hands together over your head and
“lock” your elbows while keeping your shoulder blades “packed” away from your ears...
keep all that going while you perform the following motion. Pretend to draw a circle
on the ceiling with your knuckles. If your elbows remain locked and you keep looking
forward, the majority of the motion will occur at your shoulder blades and shoulders.
After a few circles one direction, reverse and go the other way for a few circles.
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Polite-huggin’ and Chest-thumpin’
Polite-huggin’
We’ve all seen this done...it’s the “I don’t want to actually touch you” hug. It also happens
to be a great example of how to move your mid-back into full flexion. (Air kisses to the
left and right are optional.)
You can sit or stand, just make sure to begin with a tall spine. Exhale and reach forward
with your arms as you push your mid-back as far backward as you comfortably can. Really
reach forward with your arms to let your shoulder blades slide forward around your ribs
as your spine pushes back. Imagine a big, hairy, sweaty, stinky dude coming at you for an
inescapable hug and you’ll do great. You can repeat just the “polite-huggin’” 4-10 times or
you can combine it with “chest-thumpin’” and do both of them together 4-10 times.
Chest-thumpin’
You survived the scary dude’s hug...go ahead, puff out your chest with pride at your
evasive skills. (You don’t have to thump on your chest, we know you had no choice in
the hug - really, it’s okay.) There’s also no better way to practice extending your mid-back.
Because your ribs get in the way, your spine won’t really look like it is extending, but the
lift of your chest will let you know you’re doing it right.
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Sit or stand with a tall spine. Place your hands on your pelvic bones where your legs and
tummy meet to help provide support. Then inhale and lift your chest forward and up as
you drive your shoulder blades together and down away from your ears. Push straight
back with your hands to help you achieve full range of motion. You can do this motion all
by itself for 4-10 reps or you can combine it with the “polite-huggin’” for 4-10 reps.
Shoulder blade roll
You can stand or sit (scoot forward if you’re sitting on a chair with a back) as long as your
spine stays tall. Loosely grasp your hands together behind your back. Push your hands
down toward the floor as you contract the muscles between your shoulder blades.
You’ll feel your chest lift and open as you push down. Relaxing only enough to allow the
motion, “roll” your shoulder blades slightly outward, then forward, then up toward your
ears, and finally back down again. Repeat that direction 4-6 times and then reverse the
direction 4-6 times. For the reverse you’ll roll your shoulder blades up toward your ears,
forward, down along the outside of your upper rib cage, and finally back to the starting
position of pushed down toward the floor. After 4-6 reps each way, relax.
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UPPER AND MID-BACK RELEASE:
T-bar release
Version 1:
Find an open doorway and stand about an arm’s length from it. Lift your right arm
straight out in front of you, palm facing toward your right side (thumb down), and put
your hand on the doorframe. Leave your hand against the doorframe, make sure your
shoulder blade stays packed away from your ears, and slowly rotate your body to the
right. You can take small steps with your feet if needed. To keep your elbow straight,
you might need to support it with your left hand as you rotate your body. Once you’ve
rotated enough that your right arm forms a ‘T’ across your chest, you can gently pull the
doorframe toward you or push into it with your right hand...the doorframe shouldn’t
move, but the attempt to move it should help you understand what muscles to contract.
You’ll feel a nice stretch in the back part of your shoulder, between your shoulder blade
and spine, and possibly down your arm. Hold that position for 30 seconds before rotating
your body back to neutral.
Repeat the entire process using your left hand and rotating your body to the left. Just
make sure you actively keep your shoulder blade packed away from your ear.
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Version 2:
In addition to your shoulder and upper back, you’ll also get some release in your lower-
mid and upper-low back with this version. However, for those with knee issues, it might
be best to stick to version 1 until your knees are doing better.
Start by getting on your hands and knees on a mat or carpeted floor with your fingers
pointing toward your head. Turn your right hand so that your fingers point toward your
left side. Then slide your right palm along the floor or mat and under your left arm. Keep
sliding your hand until your head is almost touching the floor (don’t put weight on your
head!) and most of your right arm is. Make sure to keep your shoulder blade packed
away from your ear! You should feel a nice stretch in your shoulder and in your upper
back between your shoulder blades. You might also feel some stretch in your middle
and lower back. Keep trying to reach further to your left as you “hold” the position for 30
seconds. Slowly slide your hand back until you are on your hands and knees again.
Next, you’ll turn your left hand so that your fingers point toward your right side. Then
slide your left palm along the floor or mat and under your right arm. Keep sliding your
hand until your head is almost touching the floor (but not bearing weight!) and most of
your left arm is. Make sure to keep your shoulder blade packed away from your ear! You
should feel a nice stretch in your shoulder and between your shoulder blades. You might
also feel some stretch in your middle and lower back. Keep trying to reach further to your
right as you “hold” the position for 30 seconds. Slowly slide your hand back until you are
on your hands and knees again.
You can also your hand palm up before you slide it under the opposite arm to get a
slightly different stretch.
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Lower and mid-back release (towel under bottom of rib cage)
Perform this release while face-up on the floor. If you can’t get to the floor or have
Fold a towel so that it is no more than 5-6” (13-15cm) wide/tall, but is at least as long as
your torso is wide. By folding the towel that way, it should end up being a couple inches
(5-7 cm) thick. Wrap the towel around your back so that the bottom of it falls at the
bottom of your rib cage (the part of your ribs that are on your back, not your front). Then
lie down while keeping the towel held securely in that position.
every few days.
When you are done, roll to your side or stomach and push yourself up...don’t do a sit-up
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Foam roll - spinal (but NOT neck)
For this release you’ll need to own (or have access to) a foam roll.
Sit on the floor with your knees bent and your feet flat on the floor in front of you. Place
the foam roll on the floor behind you so that it is against your butt. Lean against the
roll at the same time that you lift your butt off the floor (balance your weight between
your feet and the spot of your back that is touching the roll). You can walk your feet a bit
forward if needed to get to higher locations on your back, but slowly roll the foam back
and forth from your lower rib cage to the top of your shoulders. You can bend forward or
back a slight amount to let the foam massage your back muscles and help free up overly
tight areas. Do NOT roll on your neck or move any area of your back against the roll
forcefully. You can turn slightly to each side to get to the muscles further out from your
spine.
You can also turn the foam roll so that it is parallel with your spine. You’ll begin by
sitting on one end of the roll and then lying back. Use your hands and feet to help give
you balance as you rock from side to side. You can rest your head on the foam for this
exercise, but don’t let the foam roll over your neck.
If you have long hair, use caution and don’t let it get under the foam as it rolls. It is a
painful means of hair removal and is completely preventable.
Both of these releases can temporarily increase blood supply to the muscles you are
rolling the foam over, so don’t be alarmed if your skin looks a little red afterward.
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UPPER AND MID-BACK STRENGTH:
Position 1:
at your sides.
Middle: Inhale and use your back muscles to lift your shoulders and chest off the floor.
times.

breath creates too much internal pressure and can be a real problem... breathe!
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over your head and palms-down on the floor. Keep your shoulders packed!
Middle: Inhale and use your back muscles to lift your arms, shoulders, and chest off the
floor. As your muscles get stronger, you’ll be able to lift yourself more easily. Hold this
times.

Position 3:
spot that fits your current skill level. Keep your shoulders packed.
lower down.)
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times each side.

breath creates too much internal pressure and can be a real problem... breathe!
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Chest Pulls
Pull 1: This exercise requires exercise tubing.
Beginning: Wrap the tubing around something stable at about chest height. Take one
end of the tubing in each hand and put your arms straight out in front of you with your
thumb-side pointing toward the ceiling (the knuckles on both hands are facing each
other). Your hands should be just slightly wider than shoulder width apart. Stand so that
the tubing is relaxed, but doesn’t have any slack.
Middle: Inhale as you pull both hands toward you, bending your elbows and squeezing
your shoulder blades together. Hold at full contraction for a few seconds.
End: Exhale and return to the starting position with control.

Points to consider: Remember to breathe throughout the entire movement, and to keep
your shoulder blades packed away from your ears.
Variations: Move the tubing so it is closer to knee level, or put it so that it is high enough
over your head for your arms to form a 45-degree angle with your torso.
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Pull 2:
If you have access to a pull-up bar that has the option of being set low enough to reach
while lying with your back on the floor, use that. Otherwise, a rope can sometimes be
tied and used as a flexible pull-up bar. Some gyms will have weight racks that would
work. Tubing won’t work as well because it won’t allow you to lift yourself, but it is better
than nothing.
Beginning: Lie on the floor with the bar directly over your mid-chest region. Place
your hands on the bar with an overhand grip and your hands placed slightly wider than
shoulder width.
Middle: Inhale as you squeeze your shoulder blades together and then pull your chest
up toward the bar. Hold at the top for a few seconds.
End: Exhale as you lower back to the floor with control.
Variations: Use an underhand grip and follow the rest of the directions as they are. You
can also start with the bar at the very top of your abdomen or at your forehead. Just
make sure that you’re concentrating on bringing your shoulder blades together as you
perform the pulls.
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Reverse flies position 1, 2 and 3
Position 1: Use exercise tubing or dumbbells.
your torso close to parallel to the floor. Let your arms hang perpendicular to the floor,
but keep your shoulders packed. Your hands will be turned, thumbs facing behind you
beneath your feet.)
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Position 2:
Your hands will be turned, thumbs facing forward with your palms facing each other. (If
Middle: Keeping your shoulder blades packed away from your ears, lift your arms until
they form a straight line with your spine (your biceps will be beside your ears). Hold at
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Position 3:
your torso close to parallel to the floor. Let your arms hang perpendicular to the floor, but
keep your shoulders packed. Your hands will be turned, thumbs facing forward with your
palms facing each other. (If you’re using tubing, place the center of the tubing beneath
your feet.)
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Pull-ups (assisted and unassisted)
This obviously requires a pull-up bar.
you don’t hit your head or chin on the way up or down.)
End: With control lower yourself back to the starting position. If the bar is high enough
easier.
help you visualize the difference between a chin-up and a pull-up...with pull-ups your
your back.
Assisted with chair: For those who can’t do a full pull-up yet, there are two options—
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control lowering yourself down. You can use a chair place behind you (and slightly
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PLANKS
Front Plank
Beginning: Begin in basic pushup position with your elbows close to your side.
are trying to maintain one line from heel to head so your spine is straight. Hold this pose
for 30 seconds.

Points to consider: It’s easy to allow your butt to be higher or lower instead of keeping a
straight line from heel to head, so be aware of the tendency and correct for it. While your
arms and legs are involved, your core should be doing most of the work.
Variation: If your wrists won’t tolerate your weight, rest your weight on your forearms
instead. Just make sure to keep your forearms parallel to each other and pointing straight
toward your head.
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Side Plank
Beginning: If you have wrist issues, lie on your right side with your elbow on the floor
directly below your shoulder. Your arm will be perpendicular to your body; your palm will
be resting flat on the ground; and your feet will be stacked on top of each other. If you
don’t have wrist issues and can easily do the first version, place your hand directly below
your shoulder. (You won’t fully be lying on your side because your upper body has to be
off the floor enough to put your hand below your shoulder.
maintain one line from heel to head and keep your spine straight. Hold this pose for 30
seconds.
the work.
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Reverse Plank
otherwise they can point away from your side or toward your feet.
Hold this pose for 30 seconds.
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Shoulder blade squeeze
Beginning: You can sit (you may have to scoot to the front edge of your chair if there is
a back on it) or stand as long as you keep a tall spine in either position. Lightly grasp your
hands together behind your back.
Middle: Exhale to contract your core and then push your hands toward your feet (or the
floor, if seated). As you push your hands downward, your chest will lift and you’ll contract
the muscles between your shoulder blades to bring them closer together.
End: Inhale as you relax back to the beginning pose.
Points to consider: Keep your spine tall throughout this exercise. For those with a lot of
mid-back tension, you might feel tempted to push your neck forward instead of pushing
down with your hands because it will feel like it’s using your upper back muscles when
it’s really only stretching them. Instead, concentrate on keeping your neck centered and
tall as you push down with your hands. You should feel your muscles between your
shoulder blades and slightly below. Plus, you’ll feel your chest opening out of a slouched
posture.
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LOWER BACK
LOWER BACK MOBILITY:
Modified Dancing Monkeys
It’s time to monkey around (bananas, monkey sounds, and tree-swinging are optional)!
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Hula Hoopin’
rump to the left as though the chair you’re trying to sit in is really over there...keep the
decrease or even feel like it’s gone. Some people talk about pulling your bellybutton in to
your spine while others talk about rolling your pelvis up to your rib cage…whatever visual
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Limbo
One of the first things we lose by sitting at desks all day is our ability to bend backward. It
doesn’t count that your boss has you bending over backwards to meet deadlines. That’s
boring work stuff. I’m talking about the kind of backward bending that lets you impress
hotties in the limbo line on a sandy beach with waves crashing and bongo drums
beating. And if sandy beaches aren’t in your future, it’ll help you play with your kids, sit
and stand more comfortably, and move better in the bedroom too.
While you can do this either sitting on a chair without a back or standing, it’s best if you
practice it while standing. Either way, make sure you start with a tall spine. You might
want to keep a chair or wall beside you that you can hold on to if you lose your balance...
test it for sturdiness before you attempt to bend backward.
Stand with your feet slightly wider than shoulder width apart. Keep your legs straight and
contract the muscles of your thighs by imagining that you’re pushing your feet down
into the ground and out to your sides. Exhale to fire your core, and then slowly lean
backwards. You want the movement to happen at your low back, so make sure you keep
your legs straight and don’t “cheat” by bending your knees.
Some of you won’t be able to go very far at all, and that’s okay. If you keep practicing and
working on some of lower back releases, you should see improvement with time. You
didn’t lose the motion overnight, so you aren’t going to regain it that quickly either. Just
keep practicing, and you won’t have to sit on the sidelines during the next limbo dance.
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LOWER BACK RELEASES:
Extension on pillows w/ “stair climbing”
For this release you’ll lie face-down on the floor or a bed with pillows/towels/cushions
into consideration and decrease the amount of pillow below your chest...and maybe it’s
for 30 seconds to a minute and repeat. Get up slowly when you’re done.
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Side bends
You can be seated or standing as long as you keep a tall spine. Place your hands like
you are about to pat your head with your left hand and rub your belly with your right.
Once there, bend to your right side as you reach to your left with your right hand and
to your right with your left hand. Keep your legs straight to help ensure that the motion
comes from your lower back. Hold for 30 seconds, and then slowly return to the starting
position and drop your hands to your side.
Next, place your hands like you are about to pat your head with your right hand and rub
your belly with your left. Once there, bend to your left side as you reach to your right
with your left hand and to your left with your right hand. Keep your legs straight to help
ensure that the motion comes from your lower back. Hold for 30 seconds and then
slowly return to the starting position and drop your hands to your side.
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Towel below lower rib cage (towel under bottom of rib cage)
Fold a towel into a rectangle that it is no more than 5-6” (13-15cm) tall, but is at least as
long as your torso is wide. By folding the towel that way, it should end up being a couple
inches (5-7 cm) thick. Wrap the towel around your back so that the bottom of it falls at
the bottom of your rib cage (the part of your ribs that are on your back, not your front).
Then lie down while keeping the towel held securely in that position.
every few days.
When you are done, roll to your side or stomach and push yourself up... don’t do a sit-up
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LOWER BACK STRENGTH:
Shin Box Switch
shake off some of the effects of sitting while strengthening your core. If you need to, use
your hands for support on the floor behind you. If you use your hands for support, work
toward building enough strength to do the movement without them.
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Position 1:
at your sides.
times.

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times.

Position 3:
lower down.)
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Prone scorpion
Beginning: Begin by lying face down with your arms extended at 90 degrees to your
body, palms down.
Middle: Lift your left leg and reach across your body from behind while your right palm
rotates upward as though you are going to set your heel in it. Try to set your foot flat on
the floor just as close to your hand as you can get (no sliding your hand toward it!). Push
into the floor with your left foot to open your hips.
End: Return to start. Repeat with the right leg to complete one repetition.
Points to consider: Let your leg lead by actively lifting it so that you’re using it and your
core muscles to turn your body sideways instead of just letting it roll over until your foot
is on the floor.
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Position 1:
and straight.
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Position 2:
smoother.
degree angle.
for the next rep.
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Position 3:
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Position 4:
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HIPS
HIP MOBILITY:
Kung Fu Kickin’
All the sitting we do isn’t good for our hips. Standing in one place all day isn’t great either.
A fun way to get them moving again is to do a few kicks. (You can even pretend it’s the
co-worker who drives you crazy, as long as you only pretend.)
Start slowly with these, but you can go faster and higher as your hips loosen. Begin while
standing. Hold onto the back of a stable chair or put a hand on the wall to help with
your balance. Keep your legs straight and swing one of them forward as high as you
comfortably can without bending either knee before returning to neutral. Do 2-3 forward
kicks with each leg, but again, go slowly.
Next, keep both legs straight but slowly swing one of them back behind you as far as
you comfortably can without bending forward at the hips or waist. Do 2-3 back kicks
with each leg.
Now combine them so that the forward and back kick flow smoothly together. Do 2-3
with each leg. Once your hips are moving better on a daily basis, you can jump right
to this motion without doing forward and back separately first. Never do a strong kick
without first warming up the motion.
I know what you’re thinking, “Don’t Kung Fu fighters kick sideways too?” Yes they do,
which means you get to kick sideways too! Keep your legs straight, but move one of
them in front of the other as far as you comfortably can without leaning sideways, out
to the side as far as you comfortably can without leaning sideways, and then swing it
behind the other leg as far as you comfortably can (no bending!). Do this 2-3 times with
each leg.
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HIPS
HIP RELEASES:
Held Kneeling Lunge (or lunge alternative)
The kneeling lunge can be an effective motion to help release tight hips. It’s best done
on carpet, a yoga mat, or a soft surface...you can fold a towel to put under the back knee
if nothing else is available.
Begin standing, step forward with one leg, and allow the back knee to gently touch the
floor. Once there, reach the front foot forward until you feel stretch occurring in the front
part of the opposite hip. Next contract the glute of the back leg to further help release
the tension in your hip. Hold the stretch and contraction for 30 seconds—work up
until you can hold it for 2 minutes (you’ll relax the contraction occasionally during the 2
minute hold). Repeat on the other side.
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Alternate version: Leg off bed
For some people with knee issues, it will hurt too much to rest their weight on one knee.
If that’s you, this alternative will still get you results.
Lie on a bed with your right side very close to the edge. Let your right leg slowly slide
off the bed until it is either hanging freely or your heel is resting on the floor. Contract
your right glute as you push your leg to the floor. Hold for 30 seconds and work up to
2 minutes. You might need to relax the glute contraction for a few seconds throughout
the hold as you increase the time. Repeat on the other side. Make sure your knee is not
hyper-extending. You can bend it slightly to prevent the risk of hyperextension.
Foam roll on IT band
This will obviously require a foam roll. Your IT band runs up and down the outside of your
thigh from your hip to your knee.
Begin seated on the floor. Place the foam roll just below your right hip. (When you are
on your side in a bit, you want the roll to be perpendicular to your straight leg.) Put your
hands on the floor on the other side of the roller to help you move and to help adjust the
amount of pressure on your leg. Straighten your right leg until it is perpendicular with the
roller. Then cross your left leg in front of your right one and set the foot flat on the floor
at about knee height. Add pressure to your left foot to take pressure off your right leg
and the roller once you begin the exercise.
Once you are in position, lift yourself onto the roller using your arms and left leg. Let the
outside of the right thigh settle down onto the roller. It’s okay if there is some discomfort,
but don’t put so much pressure that it’s painful. Using your hands and your left foot, roll
up and down your right thigh with the foam roller. You can roll from the hip to the knee,
but don’t go below the knee. If you have really long legs or fairly tender IT bands, you
can do 2-4 inches (5-10 cm) at a time and then position the roller lower and do the next
section.
Once you are done with your right leg, repeat the process with your left leg.
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Foam roll on quads
This will obviously require a foam roll. Your quads are the group of muscles that run up
and down the front of your thighs.
Begin on your hands and knees with the foam roll underneath you and perpendicular to
your body. You don’t have to be on your knees for very long or even on them at all once
you grasp how to perform the roll. Rest the tops of your thighs on the roll and use your
hands to move yourself so that the foam runs from the tops of your thighs to just above
your knee cap. Your feet will be off the floor as you roll on your thighs.
If your thighs are too tender with both feet off the floor, move the roll to one side so that
the opposite foot can remain planted to help you adjust the pressure. Then repeat the
process by sliding the roll so that only the other thigh touches it.
HIP
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HIPS
HIP STRENGTH:
Shin Box Switch
shake off some of the effects of sitting. If you need to, use your hands for support on
the floor behind you. If you use your hands for support, work toward building enough
strength to do the movement without them.
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Squats
Beginning: Stand with your feet shoulder width apart.
Middle: Push your butt back and toward the floor as though you’re moving to sit on a
chair. When you’ve reach back as far as you can, your pelvis will curl toward the back of
your heels. If you can’t go this low at first, just go as low as you can with good technique
and comfort. It should take 15 seconds to go from standing into a full squat. Your arms
can be in front of you for balance, but your elbows should sit behind or no greater than
even with your knees as you lower down. If you’re leaning further forward than that,
you’re losing form.
End: Exhale as you return to standing by pushing off with your legs, contracting your
glutes, and snapping your hips forward. You will “spring up” from the squat to a full stand.
Points to consider: You may grip the floor with your toes to help with balance. Your
shoulders are relaxed and tucked away from your ears. If you’re able to go lower than
90 degrees with your knees, your pelvis will curl toward the back of your heels and your
knees will end up tucked into, or very near, your arm pits. If you have knee issues, don’t
go below 90 degrees.
If you can’t do a squat because it hurts your knees too much, a good alternative is a
shoulder bridge.
HIP
148 BACK MANUAL
Shoulder Bridge
Beginning: Begin by lying on your back with your knees as close to your butt as is
comfortably possible.
Middle: Push off mid-foot and drive your hips upward until your weight is balanced
between your shoulders and feet. Imagine that you’re pushing your knees to opposite
corners of the room to allow your hips to open.
End: Return to the starting position with control.
Points to consider: When you’re lifted, your weight always stays on your shoulders and
your spine is in a straight line. Your weight should never rest on your neck.
Leg lifts (all ranges)
For all leg lifts, keep your foot at a 90-degree angle to your leg and aim to lift your leg
about 2 feet (just over 1/2 meter) into the air. Always work to keep your spine tall and in
one line. Begin without any resistance, but if you want to use tubing or leg weights you
can add those in later.
HIP
149 BACK MANUAL
Extension (behind you)
Beginning: Lay face-down on the floor (carpet or a mat will be more comfortable). You
can rest your forehead on the floor, on your hands, or on a folded towel...avoid resting
your chin on the floor or turning your head to the side. Your toes will be on the floor in
order to have your foot be at a 90-degree angle to your leg.
Middle: Relax your thigh and lift your right leg with control toward the ceiling. You want
your glute to be the main lifting force, so if you’re having trouble relaxing your thigh, first
bend your leg at the knee and then perform the lift. If your thigh is cramping, you aren’t
relaxing it.
End: Lower your leg back to the beginning position. Once you’re done with the reps for
the right leg, repeat with the left leg.
Abduction (side lift away from you)
Beginning: Lie on the floor on your left side and support your head with your arm or
a pillow. Your spine should be in one line, so make sure you aren’t angling your neck up
or down. Your foot will be at a 90-degree angle to your leg, and your legs will be in a
straight line with the rest of your body. You’ll be tempted to move them forward or back
during the lifts, but don’t do it! Your right hand can be placed palm down on the floor in
front of you to help give you balance, or you can rest it on your right side.
Middle: Lift your right leg toward the ceiling with control. 45 degrees is a good range, so
you won’t end up pointing at the ceiling, just lift that direction.
HIP
150 BACK MANUAL
Flexion (in front of you)
Beginning: Lay face-up on the floor (carpet or a mat will be more comfortable). Your
foot will be at a 90-degree angle to your leg, and your legs will be in a straight line with
the rest of your body (your feet shouldn’t be any more than shoulder width apart). Your
hands can rest at your sides.
Middle: Lift your right leg toward the ceiling with control. 90-120 degrees is a good aim.
Adduction (side lift across your body)
Beginning: Lay on the floor on your right side and support your head with your arm or
a pillow. Your spine should be in one line so make sure you aren’t angling your neck up
or down. Your foot will be at a 90-degree angle to your leg and your right leg will be in a
straight line with the rest of your body. Place your left foot in front of your right knee for
support. You’ll be tempted to move your right leg forward or back during the lifts, but
don’t do it! Your left hand can be placed palm down on the floor in front of you to help
give you balance, or you can rest it on your left side.
Middle: Lift your right leg toward the ceiling with control. 45 degrees is a good aim.
HIP
151 BACK MANUAL
Foam roll on inner thigh
This will obviously require a foam roll. You’ll want to roll lightly and be cautious to
observe the “a little discomfort is okay, but don’t go to the point of pain” guideline.
Begin on your hands and knees with the foam roll underneath you and perpendicular to
your body. You don’t have to be on your knees for very long or even on them at all once
you grasp how to perform the roll. You want the foam to sit in front of just one leg at a
time. Lower your body until your inner thigh is resting on the roll, and use your hands to
move yourself so that the foam runs from the tops of your thighs to just above your knee
cap. Use the opposite leg and your arms to help control the amount of pressure placed
on the roll. Repeat with your other leg.
HIP

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1 BACK MANUAL

MILLION DOLLAR EXERCISE

The information presented in this work is by no way intended as medical advice, or as a

Unauthorized downloading, retransmission, redistribution, or republication for any

Copyright © 2017 Shapeshifter Media Inc. All rights reserved.

ABOUT THIS BOOK

Welcome to your Million Dollar Exercise Back Manual!

Neck glides Front to Back and Side to Side

Robot Choppin’ (shoulder motion)

Dancing Monkeys (arms and legs plus side bending)

Repeat the entire monkey dance 4-10 times.

Back Extensions Position 1, 2, and 3

Points to consider: Remember to breathe throughout this movement. Holding your

Position 2: (aka Superman)

Points to consider: Remember to breathe throughout this movement. Holding your

Points to consider: Remember to breathe throughout this movement. Holding your

Pull 1: This exercise requires exercise tubing.

End: Exhale and return to the starting position with control.

End: Exhale as you lower back to the floor with control.

Abdominals position 1, 2 3, and 4

This exercise requires an exercise ball like FitBALL.

End: Lower back to the beginning position with control. Inhale.

End: Exhale and slowly lower back to the starting position.

Reverse Flies Positions

End: Return with control to your starting position.

End: Return with control to your starting position.

End: Return with control to your starting position.

Shin Box Switch

Pull-ups (assisted and unassisted)

This obviously requires a pull-up bar.

End: Lower back to the beginning pose.

End: Lower back to the beginning pose.

End: Lower back to the beginning pose.

Lower mid-back release (towel under bottom of rib cage)

Kneeling Lunge (or lunge alternative - hip off bed)

Alternate version: Leg off bed

Foam roll - spinal (but not neck)

Hands behind back, push scaps down, move head through

This release is great for neck and shoulder tension.

Back Extensions Position 1, 2, and 3

Points to consider: Remember to breathe throughout this movement. Holding your

Position 2: (aka Superman)

Points to consider: Remember to breathe throughout this movement. Holding your

Points to consider: Remember to breathe throughout this movement. Holding your

Abdominals position 1, 2 3, and 4

This exercise requires an exercise ball like FitBALL.

End: Lower back to the beginning position with control. Inhale.

End: Exhale and slowly lower back to the starting position.

Shin Box Switch

End: Lower back to the beginning pose.

End: Lower back to the beginning pose.

End: Lower back to the beginning pose.

Lower mid-back release (towel under bottom of rib cage)

Neck glides Front to Back and Side to Side

Robot Choppin’ (shoulder motion)

Neck Strenght: Side to side

Repeat the entire process 3 times.

Repeat the entire process 3 times.

Repeat the entire process 3 times.

Hands behind back, push scaps down, move head through

This release is great for neck and shoulder tension.

Neck Glides Side to Side and Forward to Back

Robot Choppin’ (shoulder motion)