DMR | THE BASICS I | FOUNDATION SERIES

Back feels locked Up / Unaware of Breathing / Tight low back / Mid-back feels Stuck

Day 1 of the Daily Mobility Routines (DMRs) focuses on the basics with three exercises (Side Lying Thoracic Rotation, Windshield Wipers, Cat/Cows) to restore spinal movement, Beast Hold for activation, and 90/90 Breathing for breathwork.

We got 12 minutes, let’s get ready to go! 👍🏼

Time

15 Minutes (skip the first 1:50 if you already watched the intro)

Equipment

-Foam Roller (full sized) or a yoga block

-Foam Roller (half) or you can use a towel

-Chair (if you are not using the wall)

BAM METHOD

1.BREATHWORK

90/90 Breathing

2.ACTIVATION DRILL

Beast Hold

3.MOVEMENT

Cat/Cows
Windshield Wipers
Side Lying Thoracic Rotation