CORRECTING FOOT PRONATION AND SHOULDER ROUNDING (KYPHOSIS)
Channel: Clifford Yun
Date: 14/04/2020

This week's video covers the areas of weakness and instability in the ankle and the upper back. We concentrate a lot on abdominals when we think about core strength but what about the other areas that need to work with the abdominals to keep us stable and injury-free. 

Follow the sequence of these exercises with the following reps/sets ratio.
Modify the reps/sets as tolerated. Stop if you should find pain. You can email me or consult your own physical therapist or physician if you have pain prior to these exercises to make sure they are safe for you. 

1) Short foot - Metatarsal Doming.: 10reps of 5 second holds - 2 sets
2) Inversion Heel Raises - 15reps x 3 sets
3) Prone (face down) - Rotator Cuff External Rotation10-15 reps 3 sets
4) Prone - Scapular T's 10-15 reps 3 sets
5) Prone - Scapular  W's 10-15 reps 3 sets
6) Prone - Pull down to shoulder press 10-15 reps 3 sets

You can do these as a circuit or just each one at a time.
Finish with your stretches:
1) Cat-Cow 30-60s 
2) Child's pose with rotation stretch Hold arm rotation 10s ea direction 3x each side. 

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