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Consistent focused work is key.
Yes, each session would address a max of 3 different mobilizations.
10-15:00 a couple times a day works great. Morning and night or morning, noon, and night.
Maybe you can borrow a voodoo band until yours arrives?
Squatting with the bar was the straw that broke the camel’s back.
This was the cumulation of movement errors over time.
The amount of time you spend sitting is an impacting factor with your tight areas.
Great to hear you are seeing a practitioner.
A second opinion is needed when you aren’t getting all you need from someone.
Start with the spine first, next move to the primary engines of the hip and shoulder.
Spine first then move to the primary engines of the hip and shoulder.
I’d recommend getting Deskbound this will help address the negative impact of sitting a computer all day.
Short breaks worked into your day help reset.