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T-Spine Rotation with Rib Grab Purpose: Increase mobility of the shoulder and thoracic spine, which may be limited after surgery and treatment.

• Start by lying on your side with your shoulders and hips perpendicular to the ground. Place the top leg on a foam roller or step so that the hip and knee are flexed at 90 degrees. • Place your bottom hand on the top of the flexed leg as you take your top hand and firmly grab your side at your ribs closest to the ground. • Take a deep breath in through your nose and slowly breathe out through the mouth as you begin rotating the top shoulder back toward the floor.

• Maintain contact between your leg and the foam roll / step or floor as rotation occurs.

• Once maximally rotated to your best ability, reverse the motion slightly to relax your effort. Take in another breath before you repeat rotating your shoulder back as close to the floor as possible while maintaining leg contact with the foam roll.

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Plank with Knee Flexion Purpose: Focuses on static motor control (stability) of the upper body while using dynamic motor control of the lower body and challenging the load across the base of support with the 3-point stance.

• Start in a plank position with elbows under the shoulders, forearms flat and in line with the torso, and feet hip width apart. Make sure the torso is parallel with the ground and there is a straight line through the shoulders, hips, and knees. • Slowly and under control, flex one knee, lifting the foot and lower leg from the ground. Hold for a count of 3. Then, lower the leg back to its starting position. • Continue to alternate legs for the desired number of repetitions.

MOdel Trish Trujill o

Tweak Down: Focus on the plank without flexing the knee. Tweak Up: Replace the knee flexion with hip flexion with a straight leg so that the foot is 3-6 inches off the ground.

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October 2013 - The Fashion Issue  

Gracing our cover is Austin's most popular stylist, Ross Bennett. We also have Susi Wolff, a female F1 driver and other local apparel compan...

October 2013 - The Fashion Issue  

Gracing our cover is Austin's most popular stylist, Ross Bennett. We also have Susi Wolff, a female F1 driver and other local apparel compan...

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