Kinstretch with Beard

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Short Class 6: Elbows

4 classes per week • 40m

This class is all about the Elbows. We'll target 3 joint positions for the elbows: pronation, supination, and flexion.

Equipment needed: A Stick

Time Markers:
0:15 Pronation/Supination (Seated Base)
1:27 Elbow CARs (Seated Base)
2:32 Elbow Pronation PAILs/RAILs + Lift Offs (Seated Base)
20:28 Elbow Supination PAILs/RAILs (Seated Base)
28:10 Elbow Supination Passive Range Hold (Seated Base)
29:37 Elbow Flexion PAILs/RAILs (Standing Base At Wall)
36:00 Elbow Flexion Lift Offs
37:53 Finishing CARs

This class will be a great option for those who have struggled with elbow issues. Common ones are tendinitis - tennis/golfers elbow. If the elbow is a priority area for you, you'll want to program in this class at least 1x a week, and ideally work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor intensities at first. Then you can slowly build up from there, increasing the intensity gradually with each class. You don't have to go full intensity right off the back, it's always best to go at your own pace and then build from there.

The elbow is very undertrained, and asked to absorb a lot of force in a lot of the movements and sports we do. So it will be important to improve tissue quality and strength in this area, especially if you’re dealing with any nagging elbow issues.

Hope you love the class!

Up Next in 4 classes per week

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    Short Class 8: Hip Circuit

    Short Class 8: Hip Circuit

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    Equipment needed: Yoga Blocks

    Time Markers:
    0:07 CARs (warm up)
    4:00 Hip Abduction PAILs/RAILs(Butterfly Base)
    11:28 Hip Abduction Lift Offs (Butterfly Base)
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    Short Class 12: Shoulder Flexion & Ex...

    Short Class 12: Shoulder Flexion & Ex...

    This class focuses on Shoulder Flexion and Extension

    Equipment Needed: Yoga Blocks. A Stick (optional)

    Time Markers:
    0:16 CARs (warm up)
    5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
    12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
    16:50 Shoulder Extension PAILs/RAILs (Seated Base)
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  • Short Class 33: Neck
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    Short Class 33: Neck

    Short Class 33: Neck

    This class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.

    No Equipment Needed.

    Time Markers:
    0:25 Neck CARS
    2:30 Extension/Flexion Segmentation
    4:10 Neck Flexion PAILs/RAILs
    10:15 Neck Rotation PAILs/RAILs
    21:40 Neck Extension PAILs/RAILs
    27:50 Finishing CARs

    This is our ...

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