Half-Kneeling PVC Low Trap Patterning

1. 1Get into a half-kneeling position with one knee down and hold a PVC pipe or dowel vertically along your spine, keeping it in contact with your head, upper back, and tailbone. From this position, perform a hip hinge by pushing your rear hip back while maintaining all three contact points on the PVC, training the lower trap and posterior chain patterning in a half-kneeling position. Breathe in as you hinge back and exhale as you return to tall half-kneeling. Avoid letting any contact point lose the PVC — feel the lower traps pulling the shoulder blades down and the hinge coming purely from the hip.

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