Flexion: Standing Forward Fold
Forward Fold
Flexion: Seated & Kneeling
Cat Pose
Extension: Standing, Seated, & Kneeling
Lateral Bending: Standing
Lateral Bending: Seated
Banana Pose/Supine Half Moon
Lateral Bending: Lying Down
Twisting: Seated
Twisting: Lying Down
Plank
Boat
Modified Plank
Modified Boat
TLC for Core
Sun Bird
Opposite Arm as Leg Extended
TLC for Core
Chin to Chest
Ear to Shoulder Extend Opposite Arm
Look Toward Shoulder
TLC for Joints: Neck
Look Up
Roll Shoulders Forward
Raise Shoulders Towards Ears
Roll Shoulders Back & Down
TLC for Joints: Shoulders
Keeping Elbows Pinned Near Ribs, Slide Hands as Far Back as Possible, Without Arching Your Back. Imagine You Are Holding Serving Platters on Each Hand.
TLC for Joints: Shoulders
Fists Directly In Slowly Rotate Front of You Wrists Without Moving Forearms
Make Full Rotations
TLC for Joints: Wrists
Rotate in Both Directions
1: Flex Feet
2: Extend Feet Point Toes
3: Flex Feet Keep Toes Curled
4: Release & Repeat
TLC for Joints: Ankles
Keeping Femurs Steady, Slowly Rotate Ankles in Both Directions
TLC for Joints: Ankles