Instructions:
1. Squat Position: Hips back, keeping knees back from tracking over the toes, core engaged, chest and vison up
2. Keep 1 leg straight and the body weight over the leg as you perform the squat
3. Work on external to internal rotation on the straight leg
4. Rotate torso towards the bent knee. Return to starting position before standing up
5. Variation: Can add weight to the leg you are squating with
Instructions:
1. Arms crossed or for harder variation a barbell may be used
2. Inhale, reverse lunge, rotating torso towards the bent knee
3. Return the torso to center THEN, exhale, emphasis on pushing into disc to return to a standing position
Instructions:
1. This exercise may be done seated or standing, protect the lower back with bending the knees & core engaged in a standing position.
2. As you exhale, maintain the the elbow and hand alignment, rotating the weights at the top, make sure you push slighty back overhead
Instructions:
1. Proper alignment. Elbow is directly under shoulder, ankles-hips-shoulders should be in a straight line
2. Feet may be stacked on top of each other, or easier variation is to bridge on bent knees
3. As you exhale, bring the top hand down reaching thru the side body allowing the top hip to rotate towards the floor
4. Inhale, come back to proper alignment as described in step 1
5. Omit the movement if shoulder pain arisis
Instructions:
1. Seated on the sits bones, chest up, and lean back until you feel the core engage. The spine should remain straight
2. As you rotate to one side keep the vision on the weight and fully rotate the torso
3. As you end the rotation, focus/contract the opposite side of the internal oblique & rotate to opposite side. Continue working with the acivation of the opposite side of the ab throughout practice
4. Chest remains elevated througout the exercise
Instruction:
Left leg
1. Standing on your left leg, with a slight bend in the knee. The weight should be in the right hand.
2. Inhale as you begin the descent. Keeping just a slight bend in the knee, focusing on bending from the waist and utilizing the stretch in the hamstring
3. Begin the rotation of the upper body. Pull the left shoulder back as you descend. Open the chest to the side of the room. Remember to hold the lower core to stabilize the lower back
4. Exhale as you engage thru the left foot back to starting position. Maintain balance on your left foot or place back to the floor.
Stagnation Therapy 