Jakob | Move or Die

I. Neck Circles: 4 Points Mobilize your neck by looking at 4 points. 1. Chest 2. Shoulder 3. Ceiling / Sky 4. Shoulder Move slow and controlled. Do 50 Reps per direction.

II. Neck Circles - Figure 8 - Start by turning the head to the side - Bring the chin to your shoulder - Now rotate upwards - Come down to the other shoulder - Repeat 50 Reps Total

III. Standing T-Spine Opener - Stand bilateral at shoulders width - Knees slightly bend - Hips are locked - Fold the hands under your chin in front of your chest - This locks your cervical-spine - Push the T-Spine forward - Till you can see the ceiling or sky - Isolate the motion as strong as possible. - Keep the hips and neck locked. Do 100 Repetitions

IV. Wall Supported T-Spine Opener - Start by touching the wall with your palms - Lower down till your forarms touch the wall - Bring the upper body down between your arms - Hips & Shoulders are at almost same height - Lock the hips Now mobilize the T-Spine downwards and upwards. Do 30 Repetitions

V. Hip Tilts + Tilting Circles Tilt the hips by extending & bending one leg at a time. Do this for 2minutes then add the forward + backward motion and form small intense circles. Do 2 Minutes in each direction

VI. Vertebra Shred - Lay down on your back. - You can leave the arms beside you or overhead. - Legs are bent - Soles on the floor - Now start raising your spine from the floor - One Vertebra at the time. - Do this slow and with immens control - Start at the hips till you reach the spine - Come back down again Do 5 Minutes without rest.

Have a good time with these! Get pain-free together. MoD - Jakob