Let us first check in with our neutral posture by shifting our weight side to side from one sitz bone to the other. Pressing straight down into the sitz bone, feel grounded by pressing down with our feet into the earth. Feel the abdominals zipping up all the way into the belly button and the spine lengthening as if you're zipping up the evening gown. And release. Pushing down into the sitz bone, lifting tall through abdominals and the spine. Maintaining this neutral posture, we'll first mobilize our shoulder joints, lifting the shoulders up to the ears, pressing down, reaching out. In, shoulders up to the ears, scooping it down, elbows reaching out to the sidewalls. In, up, coordinate with deep exhalation out, feeling the back expanding, belly button pushing to the back. Now we'll reawaken our hands and fingertips. Start rubbing your hands and in the webbings of the fingers, creating the heat, slowly slow down and containing the heat energy, playing with expansion, bringing it together, holding that ball of energy and releasing it and showering over, bringing in positive energy. Then we lightly massage, rubbing the fingertips and a pull, each finger from the root to the tips, bringing awareness to the extremities. Rolling the wrist around. Now we stand up. This can be down seated or standing up. We'll show the standing up variation, the big shoulder rolls. Again, we're maximizing the mobilization of our shoulder girdles by going front all the way up to the ears, elbows moving also back and around. Allow the body to initiate the movement and the extremities follow. Now interlacing the hands at the top. We're going to watch it down, pushing the hands out. Curl, up, reverse and look up. Coming down, push it out, up and expose the sternum up to the ceiling. Shoulders down, up, press down, breathe into the tight areas of your back. Up, exhale, inhale, exhale. Now using the TheraBand, we'll continue to open our upper bodies. Place your hands a little bit wider than your shoulders. Reaching up and down. Starting to lift with the shoulders down. Pull the bands out to go overhead and back. Again, allow the body to move and the arms follow. Keeping the shoulders sitting down in its place. lifting up, lengthening the spine, then side bend. Come back to neutral, re-engage, then bend, opening the side body, press down into the earth, lift, and bend, so we're creating space in between the joints, Double up your band into a full circle. Curl, side, back, and side. and release. We could also do this with our interlaced hands, thumb at the opposite foot. We'll start with the arch and curl, traction the head and lifting the head, looking up, close the elbows and curl, opening the back. Lift tall, open the elbows, up, curl, again breathing into the back. Use the weight of your head to curl. Now into a circular motion, up, close the elbows, half circle and look up. Exposing the armpit to the ceiling. Rolling up, a full circle with the interlaced fingers, keeping the pressure up and the pressure out to the side with the elbows. An extra side stretch, do the monkey arms, flexing the top hand and reaching behind the legs. Opening the armpits to the ceiling. We'll corkscrew our arms down and up. Corkscrew, spiral, and lift. Go from in, pulling the elbows back, opening the front, feeling the spine, vertical, and through the midline, up, bring awareness to your center, and burst, open, out.

exercises

stretches

upper body

mobilize

open up