7-Step Recovery for Office Worker (Marco)

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Ideal for office worker who stay long time sitting at the desk.
You can do this several times during the day.

It required only foam roller for T-spine massage.

LAR
Self-Massage: T-Spine
time 2 min
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 min h:m:s
ULT
Bird Dog
reps 5 each
Hold 5 sec
Set Reps Hold
1 5 each 5 sec h:m:s

Hold 5' at the end of the movement

ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps 5 each
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 5 each Controlled
UMT
SL Balance Rotational Knee Driver
reps 5 each
Tempo controlled
Set Reps Tempo
1 5 each Controlled

Search max range of motion

UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 5 each
Tempo controlled
Set Reps Tempo
1 5 each Controlled
LMT
Type 2 Spinal Motion Percussive Exhalation
reps 5 each
Set Reps
1 5 each

You can do with a stick or without any tool. Do 5 percussive exhalation each time, the last one longer.

UMT
Eye Tracking Lateral Lunge
reps 5 each
Tempo controlled
Set Reps Tempo
1 5 each Controlled
GAR ULT
Half Kneeling Sky Reach w_Breath
reps 5 each
Stretch for the front hip and torso. Breath focused.
Set Reps
1 5 each