Last night, I was suddenly called by my friend to help move his new TV from a truck into his house, then up the stairs, then down the stairs again. While my lower back feels fine, I'm still trying to be smart about re-introducing it to progressively greater loads, so I decided to take today off from lifting and just practice joint mobility and Body-Flow, with emphasis on the Long Arm Roll.
Warrior Wellness Intermediate (except neck, upper thorax, 4CBD - these done at Beginner level)
RPE=Rate of Perceived Effort, RPT=Rate of Perceived Technique
Neck Roll x3 x2
Long Arm Roll x3 x4 RPE=3, RPT=2
Traveling Long Arm Roll x3 x2 RPE=3, RPT=2
Arm Thread Roll RPE=2, RPT=2
Spinal Rock (Be Breathed Butterfly version) x5 x4
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