Supine Cactus


Keep your mid-back in contact with the floor.

Actively press everything from your mid-back and higher into the floor.

Can you press the back of your head into the floor? Your bra-line? Your upper back? The back of your wrists? Can you externally rotate (open) your shoulders and feel a stretch through your chest? Can you keep your neck, jaw and face relaxed? Can you feel the top of your shoulder blade move toward the floor as the tip of your shoulder blade moves into your body?

Press actively down for 30 seconds and repeat for 3 total rounds.

Lying Yoga Block Pull Over

Anchor the back of your ribcage into the floor.

Squeeze a yoga block between your forearms.

Rotate your shoulders so that your palms orient in the direction of your head.

Keep elbows in line with your wrists. DO NOT let your elbows move wider and outside of your wrists.

Pause in the extended position and breathe easily for several breaths.

Repeat for 5 rounds.

To make this movement more challenging, progress to the Lying Dumbbell Pullover.

Serratus Wall Slide + Squat


Set up with your forearms in a parallel position.

Press your forearms into the wall and move your rib cage back in space (ie, away from the wall).

Can you feel how pressing your forearms into the wall and pulling your rib cage away from the wall can helps to spread your shoulder blades wide across your back?

Keep your forearms parallel and slide your arms up the wall.

Keep widening your shoulder blades as you move.

Keep your rib cage moving back.

Keep your elbows in line with your wrists. DO NOT let your elbows move outside of your wrists.

When you have reached your arms as far as you can keeping these parameters, squat down several inches.

Pause in this position for 3 - 5 breaths. Repeat for 5 rounds.