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Rhomboids/Upper Traps

In this workout we focus on several movements that will stretch, release tension and improve mobility in the upper back, neck and between the shoulder blades.
Equipment needed: foam roller and block
1) Rolling out your upper back.
Start by laying down with the foam roller across your upper back. Reach your arms across and grab opposite shoulders. Start slowly rolling up and down from the middle of your back, along your shoulder blades and all the way up to your neck. Explore rocking side to side as well as spinal flexion and extension.

2) Relieve tension in your neck.
Place your block on its edge at the base of your skull. To start, simply lay here and allow your body weight and gravity softly pull you down. Slowly turn your neck to the left and pause where you feel any intensity. Repeat on your right.

3) Scapular stabilization.
The scapular push-up is a great way to do just that because it will help strengthen the rhomboids (between the shoulder blades) and the serratus anterior. Begin by assuming a forearm plank position with your elbows shoulder-width apart and hands interlaced. If a full forearm plank is too much, feel free to lower your knees to the ground. Pressing down into your forearms, spread your shoulder blades apart. Then drop your chest down towards the ground. Your core and legs should be engaged the whole time!

4) Dragonfly stretch
On your belly, bring your right arm across your chest. You can either keep your left arm next to your body, or thread it under your right arm. You should feel a stretch along the backside of the shoulder and between the shoulder blades. As you inhale, breathe into the space between your shoulder blades. And when you exhale, allow yourself to soften and sink deeper into the stretch.

MacKenzie Miller’s Online Workout Videos on Alo Moves

MacKenzie’s Bio

Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an arena reserved for cultivating inner peace.

MacKenzie is a certified personal trainer and yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness.

No aspect of the modern practice experience is left untouched. All will leave energized, grinning and humming at the end.

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