Upper Body Segment

a. Spikey ball upper neck massage.

b. Double spikey ball upper neck massage.

c. Spikey ball side of neck massage in side lying

d. Levator scapular stretch with angel wings.

e. Sternocleidomastoid scapular stretch with angel wings

f. Upper trapezius scapular stretch with angel wings.

g. Upper trapezius spikey ball massage.

h. Upper thoracic and neck spikey ball massage

i. Lower cervical upper trapezius with bridging on floor.

j. Bouncing on wall.

k. Bouncing on floor

l. Pectoral massage against wall with biceps stretch.

m. Double pectoral massage against wall with biceps stretch.

n. Biceps self massage with spikey ball

o. Rotator cuff self massage with spikey ball

Middle Body Segment

a. Lumbar massage in lying with spikey ball.

b. Double lumbar massage in lying with spikey ball l

c. Quadratus lumborum massage in standing with spikey ball.

d. Quadratus lumborum and TFL massage in standing with spikey ball

e. Lower back and lumbar fascia massage with spikey ball.

f. Gluteals (piriformis) massage with spikey ball.

g. Double gluteal massage with elevated legs with spikey ball

h. Hip and trunk flexor stretch in Charles Atlas position.

i. Circles with gluteal massage and hip control with spikey ball

Office / Computer/ School

a. Supercharge warm up spikey ball massage

b. Angel wings with spikey ball between feet

c. Crucifix drill

d. Forearm massage with spikey ball

e. Extensions with spikey ball in lumbar arch

f. Lower abdominal cross overs with spikey ball

Travel

a. Supercharge warm up spikey ball massage

b. Angel wings with spikey ball between feet

c. Toe lifts

d. Lower abdominal cross overs with spikey ball

e. Piriformus massage

f. Calf pumps with spikey ball

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