Short Class 30: Seated Mobility
20 - 40 minutes
•
21m
A class designed to butter you up from a seated position
Equipment Needed: Just your chair.
Time Markers:
0:20 Neck CARs
1:45 Thoracic Spine CARs
3:00 Shoulder CARs
4:25 Scapular CARs
5:35 Elbow CARs
6:12 Wrist CARs
6:45 Spinal Segmentation
8:35 Straight Leg Hip Circles
10:05 Hip Capsular CARs
11:30 Knee CARs
12:22 Ankle CARs
13:00 Spinal Rotations
14:20 Pelvic Tilts
15:55 Hip Flexion/Knee Extension Kicks
17:50 Scapular Protraction/Retraction
18:55 Neck Flexion/Extension
19:50 Shoulder Capsular CARs
Whether you're at your desk for work, on a zoom call, or just on the couch, injecting some movement will be very important. Staying seated for long periods of time does our bodies no favors and we end up stiff, tight, and achey. So if you're forced to spend a lot of time in a seated position, at least you can throw on this quick class and butter yourself up - because motion is lotion for our joints. This class is also appropriate for those who might struggle to get down on the floor.
The class is rather low intensity so it can be done throughout the day multiple times if desired.
I hope you enjoy it!
Up Next in 20 - 40 minutes
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No Equipment Needed.
Time Markers:
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2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
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0:20 CARs (warm up)
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9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
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