534 Morning Set 4

This set of exercises continues to focus on flexibility, thoracic mobility, and core/lower extremity strengthening. The exercises focus on stretching shortened muscles to improve posture. Improving thoracic mobility lessens stress and undue forces on your spine. Having a strong core and strong lower extremities helps protect your back and prevent injury.

Overhead squat: 2 sets x 10 reps

Standing high knee marches: 2 sets x 10 reps

Reverse lunge: 10 reps per side

Lateral lunge: 2 sets x 10 reps per side

Birddog: 2 sets x 10 reps

Child pose: 2 sets with 20 second holds

Lateral child pose: 20 seconds per side

Seated thoracic rotation: 10 reps with 3 second holds per side

Seated thoracic extension: 10 reps with 3 second holds

Corner pec stretch: 2 sets x 20 seconds