T-Spine + bonus Occipital release w/ the TRX Rocker.
Note: there are 3 levels of the intensity using the Rocker. Level 1 has the most shallow grooves, then level 2 and Level 3 is the single edge/wedge.
T-Spine release:
1. place Level 3 of the Rocket facing you, on the floor. Choose the lower/mid or upper trap area to lay across the rocker (I chose to lay across Level 2 😬)
2. Bend both knees and plant feet firmly on the floor to support the lumbar spine.
3. Then place opposite hand on opposite shoulder and complete 3 rocks in the sagittal plane of motion.
4. Next complete 3 rocks side to side in a transverse plane of motion.
5. Finally, Extend both arms towards the sky shoulder the part, palms facing one another. Complete to arm extensions with Thoracic extension reaching your thumbs in the back of your head towards the floor. Remember to brace your core, and there is no need to force your head or hands to touch the floor.
Bonus: occipital release
1. Situate the Rocker so Level 3 is now facing away from you. Place the first ridge of level 2 at the base of your skull, directly under the occipital bones.
2. Create your body the same as the T spine release. Feet flat on the floor opposite hand opposite shoulder Lee slight brace to the core to prevent over arching in the low back.
3. Complete 3 chin tucks and 3 head rotations side to side.
4. For the last release. Rotate your head in one direction- chin toward collar bone- keep your head rotated and do 3 chin lifts away and toward that collar bone. Repeat on other side.
Myofascial compression can be just what the doctor ordered to help improve mobility!
Do you have a TRX Rocker?! 🙋🏻‍♀️ I’d love to hear how you rock!