DAY 4: Arch Work + Toes | Malori Tinsley

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PAIN FREE MOVEMENT SERIES by the YOGA DOCTOR

Week 0: Prep Week

Welcome: Your Program Outline
Equipment Needed For The Pain Free MovementSeries
Posture Picture Directions
Your Pain Areas

WEEK 1: Neck (Cervical Spine)

Day 1: Neck Range of Motion Assessment and Stretches (7:58)
Day 2: Diaphragmatic Breathing Exercise and Neck Exercises with Neck Roll (7:58)
Day 3: Posterior Neck Translations (2:41)
Day 4: Milking The SCM’s and Levator Scapulae + SOT ball release (8:37)

WEEK 2: Mid Back (Thoracic Spine)

Day 1: Thoracic Spine Range Of Motion Assessment (3:02)
DAY 2: Posture Correcting Beginning Exercises (7:09)
DAY 3: Posture Strengthening Exercises (8:25)
Day 4: Cat Cow Mobility Series (8:12)
DAY 5: Stretches, Mobility, and Releases (12:49)

Week 3: Low Back (Lumbar Spine) and Pelvis

DAY 1: Assessment (4:12)
DAY 2: Pelvic Tilting Mobility Series (16:54)
DAY 3: Stretches & Release (8:08)
DAY 4: ABS (7:06)
DAY 5: Recovery (12:49)
DAY 6: ABS Continued (5:20)
DAY 7: Sun Salutations (8:59)

Week 4: Ankle/Feet

DAY 1: Assessments (9:38)
DAY 2: Stretches (9:21)
DAY 3: STRENGTH (3:14)
DAY 4: Arch Work + Toes (4:02)
DAY 5: Ball Releases (2:19)

WEEK 5: Knee

DAY 1: Assessment (3:23)
DAY 2: Strength (4:38)
Day 3: Stretches (10:07)
Day 4: Foam Roll Release (8:47)

WEEK 6: HIPS

DAY 1: Assessments (10:30)
Day 2: Strength (11:12)
DAY 3: Hip Flexor Stretches (5:25)
DAY 4: Mobility + Ball Releases (5:44)

WEEK 7: Wrists + Shoulders

DAY 1: Wrist Assessment + Strength (5:21)
DAY 2: Stretches + Ball Releases (4:22)
DAY 3: Shoulder Assessment (5:05)
Day 4: Strength + Stretch (13:53)
DAY 5: Mobility + Stretches (5:31)
DAY 6: Ball Release (2:49)

Week 8: Creating a Self Care Routine

DAY 1: Redo All Assessments (38:25)
Day 2: Redo Posture Picture
DAY 3: Set up your daily self care program!
Day 4: Congratulations You've Completed The Program!

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DAY 4: Arch Work + Toes

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