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Neck and Shoulder
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- Supine Chin Tuck
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- Seated Cervical Retraction Repeated
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- Seated with Arms on Pillows Cervical AROM (Flex/Ext/Rot/SB)
- Seated with Arms on Pillows Shrugs
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- Supine Shoulder IR with GH Centralization
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Low Back
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- Supine TA Isometric
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The hip airplane is an exercise I first found through Dr. Mcgill a few years back. I love the deadlift and the single leg deadlift for getting good posterior chain activation as well as proper core stability. Below is a great demonstration and a link to a ton of progressions.
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