Another stretch, opinion, program, another round of hoping this one will FINALLY work. Tell me, what are you most over right now?

- Did you hold your breath during any of the exercises? No - Was it hard to find and engage your deep core? No - Did your neck or shoulders tense during harder exercises? yes - Did you feel stiffness / pain in your lower back? Yes - Did one side feel harder to keep steady than the other? Yes

- Which day felt the hardest to understand and why? None - Which day felt the hardest to complete and why? Core; I had to focus most on not tensing shoulders and neck. - Which questions kept coming up in my head? No questions only the reminder that regression is progression. - Did anything already feel clearer than at the start of the week? The beginning of an understanding that there is a way around a broken big toe.

Supine Pelvic Tilt - During a posterior pelvic tilt, I feel tension extending all the way up into my neck and even the muscles of my face. I can consciously relax my face, but I still can’t fully relax my neck. - During an anterior pelvic tilt, the range of motion is greater and the movement feels easier. However, at the end range of the movement, I experience pain in my lower back. Neutral Spine – TVA Activation - The right side of my deep core activates before the left. - I have to consciously contract the left side with additional mental effort to achieve a balanced contraction. - In the final phase of the contraction, my breathing becomes disrupted. - I develop significant tension where the left upper trapezius meets the side of my neck. Standing Pelvic Tilt - Performing pelvic tilts while standing is much more difficult. - I can keep the rest of my body relaxed and isolate the movement to the pelvis. - However, my lower back fatigues quickly and becomes very tense. Shoulder Bridge – Level 1 - The exercise feels easy to perform. - The movement initiates from the pelvis. - I feel mild discomfort at the end of the movement where the groin meets the front of the hips.

3-Point Foot Drill - I feel more weight on my little toes. - My knees naturally want to move outward (externally). - Instead of loading the big toe, I tend to load the middle of my foot. Standing Tall - My pelvis tends to tuck upward and backward until I consciously relax my lower back. - I accumulate tension around the prominent vertebra at the base of my neck (C7) and in the upper thoracic spine below it. - I feel tightness extending from my left shoulder down into my forearm. Breathing with a Band - While breathing with the resistance band, it feels like the left side of my rib cage expands less than the right. Single-Leg Standing - When lifting my knee, I feel discomfort where the quadriceps attaches near the groin (front of the hip). - It is harder to maintain my balance while standing on my left leg. Overhead Reach - When raising my arms overhead, I feel pulling and aching just below my right shoulder blade, closer to the spine. Horse Stand - Rotating to the right feels more restricted than rotating to the left. - When turning to the right, I feel tension along the back-left side of my torso that extends into discomfort on the left side of my neck. - When turning to the left, the discomfort on the left side of my neck remains. Lateral Child’s Pose - The only discomfort I feel is in the shoulder joint and the deltoid muscle of the arm being stretched.