Follow along with Dr. Konrad during this Module 1 - All Fours Circuit!
Dr. Konrad recommends using this video as a way of practicing the movements you have just learned. Use this video as a "quick" warm up of the shoulders, hips, and spine OR repeat the circuit a second time (replay the video) for a nice 10-15 minute work out.
Dr. Konrad recommends to practice this video and follow along at least once per day for 1-2 weeks for MASTERY. If able - perform twice a day for strength and improved mobility.
Finally after 1-2 weeks of practice you should be able to complete this workout 1-2 time A WEEK for maintenance. Perform more often if you are not experiencing the results you need/wanted.
You should NOT feel any joint pain during any of these movements. If you are - limit your range of motion through the movements in Module 1 to where you experience no discomfort. You may need to continue daily exercise/practice for longer (typically 3-6 weeks).
After 2 weeks of DAILY pain-free practice (1-2x per day) you might be able to progress to some LIGHT Free-Weights training.
Happy Training!