Posterior chain and sling activation (back, shoulder retractors, glutes, hips). 4 reps of 4 second rotation up and in, squeeze for 4 seconds, 4 seconds rotation down and out. Use as a morning activation, pre and post exercise. Help with managing rolled shoulders, weak glutes and lower traps, tight hips and shoulders

This movement pattern is based on a early developmental pattern. In today’s world, many activities, professions, sports and training pull our body into flexion/seated/rolled forward position. This movement pattern addresses multiple planes, fascial systems, and activates the antagonist (opposite muscle groups) of many overused muscle and joint positions. I recommend doing this as a warm up, after prolonged bouts of sitting, commuting, cycling, and lower body workout. It’s been beneficial as a bed-time routine, as well as mindfulness practice.

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