Primal Flows are also accessible at the top of your Training Regimen under ‘Primal Flows Quick Access’.

Primarily works the midsection, emphasizing breathing, the scapula and the thoracic spine.

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Follow-Along Video

Primal Flow - Turtle.mp4

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If any of these positions are not feasible for you at the moment, you can remove them from this flow until you’re comfortable/ready for them. Do the ones you can for now - I promise it will help.

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Step By Step Breakdown

1. Cat Cows
2. Brief Front Plank
3. Turtle Front Plank (emphasize thoracic rounding and scap protraction)
4. Left lung deep breathing in quadruped position (@ 1:00)
   1. In this one we are stretching the left arm across the body while in the kneeling position. You also want to think about rounding the upper back a bit while you do this. We’re basically opening up the chest cavity on the left side as much as possible, and then inhaling deeply into that position. Think of expanding the left lung/side of the chest cavity as much as possible.
   2. ‘Why just the left side?’ - We are not perfectly symmetrical beings; our left lung is smaller than our right, thus it doesn’t expand as much as the right. This tends to cause asymmetries in the shoulder joint due to differences in the ribcage space side to side, which affects scapular function… Which affects shoulder function. The aim of this exercise is to expand the space on the left side to get it a little more balanced.
5. T Spine Rotations
6. Hollow Hold position with protraction retraction