09. Alternating Stepping Extension-Flexion

Inhale Step Forward Extension

Exhale Step Backwards Flexion

Instructions:

1. Inhale softly, slowly and fully through your nose as you step forward reaching and looking up to the ceiling. Your body weight should primarily be on your front leg.
2. Purse your lips and slowly, fully and completely exhale all of the air out of your lungs as you step and reach backwards into a bowing type of a position where you are bent at your leg and trunk with your front forefoot off the ground. Your weight should be primarily on your back leg, through the heel. 
3. As you reach back sense the muscles between your shoulder blades and spine (lower trap) engage.
4. Perform 5 cycles each side, 1-3x/day. *Unless otherwise directed
   • Optionally, use your testing technique to determine your optimal frequency and duration to perform.