Upper Body Mobility Wall Sequence

After several hours at the computer, this is one of my favorite ways to refresh:

1) SPLIT STANCE WINDMILL: Stand with your inside leg forward. Ground strongly into your feet, particularly through the heel of your outside leg. Keep the frontal hip point of your outside leg moving back. Rotate from your chest and upper back. Watch your hand with your eyes as you rotate. Keep your legs grounded and your pelvis still. Keep the front of your rib cage moving down and back. Keep your bra-line full. Breathe easily through your nose with a relaxed abdomen. 5 - 10 repetitions.

2) SPLIT STANCE STATIC ROTATION: Ground strongly through both feet. Keep your pelvis facing forward. Turn your chest toward the wall without moving your hips. Keep the front of your rib cage moving down and back with your bra-line full. Look toward your extended hand. Use your other hand on the wall for assistance. Breathe easily for 5 - 10 breaths.

3) CHEST STRETCH: Keep the hand of your inside arm firmly anchored on the wall. Imagine you are trying to palm the wall like a basketball. Turn your chest away from your extended arm. Press into the pinky finger edge of your inside hand. Breathe easily for 5 - 10 breaths.

4) ACTIVE ROTATION: Hinge at your hips and rest your butt against the wall. Press both sitting bones into the wall with equal pressure. Rotate through your chest and attempt to open your breastbone to the sky. Watch your moving hand with your eyes. Your extended arm follows your chest, but does not lead the way. Keep your extended arm in the same plane as your shoulder. Do not throw your arm back. Keep both sitting bones pressing equally into the wall. Breathe easily. 5 - 10 repetitions.

4) DANCE!!!! Of course!

5) Enjoy!