Name: Playbook - Kiana Ng - Upper Back 1
Uploaded: 2024-03-30T15:07:39.870Z
Duration: 20 min
Description: Upper Back 1

TIPS:

• Make an X with your forearms to rest head on

• Lower the blocks height for less intensity

Block Shoulder Opener

Tips:

• Inhale to arch back

• Exhale to round back

Cat/Cow

Tips:

• Think about circling your chest around

• Allow your hips and shoulders to move with you

• Have your knees a little wider than your hips

Table Top Chest Circles

Tips:

• Explore moving one vertebrae at a time to articulate the spine inch by inch

• Move slowly

Spinal Waves

Tips:

• Movement pattern is round > sidebend > twist > backbend (upper back only) > sidebend other side > twist other side > return to start

• Go as slow as possible

• Don’t let your hips move

• Squeeze into each direction as much as possible

Spinal CARS

Tips:

• Lift as high as is comfortable

• Keep shoulders down back

• Elbows hug in

• Tops of feet press down into ground to lift knees

• Hands are under the elbows, or further ahead if needed

Cobra

Tips:

• Melt chest to ground

• Keep hips over knees

• Forehead or chin can be on mat

Puppy Pose

Tips:

• Can lower block height for less intensity 

• One block between shoulder blades, second block behind head. No block on neck

• Legs can be in a diamond, bent, or straight

Upper Back 1

More workouts from Kiana Ng