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Transcript
00:00What's up everyone? Welcome back to another video on Juice and Toya. Hey, welcome back. Today we're
00:17taking you all through a 10-minute mobility routine designed to help open up and get some
00:22mobility throughout the back. So we'll be hitting the upper back, middle back, lower back, and if
00:26you've got some tightness or even pain from some tightness or tension, doing this over time could
00:31help to alleviate that. Oh yeah, so for this routine we're taking you through 10 different
00:35mobility exercises. Some will be flipping from left to right. We want 50 seconds of that exercise and
00:41then we'll give you a 10-second pause to transition to the next one. We'll repeat this all the way
00:45throughout the stretch and I'll be providing you with some audio cues just to make sure your form
00:48is on point and you're feeling this in the right area. So let's just roll right into it. Let's get
00:53it. Let's get it. First off, we're going to start off in a tabletop position in flexion by pressing
00:59our hands through the ground and our middle back toward the ceiling. Then we'll shift into extension
01:03by pulling our middle back toward the floor and chin to the sky. Be sure to focus on your breathing
01:08as you go throughout each of these stretches.
01:14We'll be right back to thatataPN. We're going to start off in a minute and pull çıkart some ground
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01:21מandähts. Bye, 30-юда.
01:22OK, about it. girl ощущetełem tossing it on the left side of the tram and that osang böyle
01:23is now approved immediately.
01:24Have a 있 gåttrities, I've been a I'm looking quiteaaaaah.
01:25I've beenментing forác like my country do good for theeffort,
01:27but well a really hard tool in the right area. We're going to start off and
01:29pick your structural change. But we'reen to try and remove that out of the couperance.
01:31In fact, we're incredibly till I'm attempting to alarm.
01:33As I'm trying to catch air. We're trying to paint it, you need it.
01:35All right, next step,
02:05we're gonna start flat on our stomachs
02:06with both hands by our sides.
02:08The goal here is to reach the opposite heels
02:10to the opposite hand while keeping both hands on the floor.
02:14We'll alternate sides here.
02:35All right, next, we're gonna start flat on our stomachs.
02:40all right next we're going to start in a child's pose position we'll go underneath the wire
03:08pressing through the hands squeeze your glutes and keep your core engaged as you go into the cobra
03:13position we'll hold each position for about two to three seconds
03:38next we'll start in a tabletop position we'll rotate underneath by touching the
04:08shoulder toward the ground if you can and then we'll open up toward the ceiling we'll alternate
04:12sides here and the goal is to open up as much as you can with each rep
04:38next we're going to lay on our left side with our right knee at 90 degrees
05:08we're going to hold down that right knee with our left hand as we open and rotate our right arm
05:13the goal here is to rotate as much as you can toward the opposite side of the floor as you exhale
05:18so
05:23so
06:57Next, we'll start in an L-sit.
07:06We'll reach underneath the bridge by trying to open our shoulder blades as much as possible,
07:11and then we'll reach behind the head and pull our elbows back as far as we can.
07:14The goal here is to open and close the shoulder blades as much as we can as we go into each
07:19position.
07:50Next, we'll start in a half-meal position with our hands crossed over our shoulders.
08:08The goal here is to rotate as much as we can from left to right as we keep our knee in
08:13one fixed position.
08:14The goal here is to open and close the shoulder blades as much as we can as we can as we can as we can as we can as we can as we can as we can.
09:52Last but not least, we're going to finish with neck rotations.
10:07The goal here is to try to draw a big circle with your chin in one direction, and then
10:12after 25 seconds, we're going to switch to the opposite direction.
10:50All right, everyone.
11:14That wraps up the 10-minute back mobility stretch.
11:17Hopefully, you feel a little bit more open and a little bit more fluid.
11:20If there were any stretches in here that you really enjoyed, feel free to pause the video,
11:24hold those a little bit longer if you need to, and feel free to repeat this video if
11:28you want a longer stretch.
11:29Oh, yeah.
11:30And it's a great mobility routine to do.
11:32Again, like she mentioned at the beginning of the video, if you have that tightness,
11:35you have some soreness or even pain from tension, the more you do this over time, the more you'll
11:39build that mobility and you should feel some of that pain or some of that tension alleviated.
11:43All right.
11:44So if you enjoyed this, please give us a thumbs up and make sure you subscribe to the channel
11:48if you haven't already.
11:49Yes, please.
11:50And drop a comment and let us know how this stretch was for you.
11:52All right.
11:53If you want even more from us, be sure to check out more on the channel and the Juice and Toya
11:56app.
11:57Oh, yeah.
11:58In the description.
11:59Go check it out.
12:00We have more mobility routine stretches.
12:02We have workouts, nutrition, motivation, everything you need to take your fitness up a notch.
12:06All right.
12:07So check that out.
12:08Link in the description.
12:09Thank you for joining us for another stretch.
12:11You know, we'll see you at the next one.
12:12We'll see you at the next one.
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