Shoulder Rolls: Move shoulders forward, then up, then up, then back while squeezing the shoulder blades together, then press them down towards the ground in a circular manner. Repeat in the opposite direction. Shoulder Pendulum Swing: Bent forward (back straight) and arm dangling towards the ground, gently swing the arm in a pendulum arc. Repeat […]
CONTINUE READINGLat Back Stretch: Grasp a stable object (like a door jamb) in front of and above the head. Lean forward and slightly turn towards the side you’re stretching. You should feel it along the back of the armpit and down your side. Internal Rotation Shoulder Stretch: Bring the hand up behind the low back, palm […]
CONTINUE READINGRear Deltoid and Upper Back Stretch: Hands behind the head, elbows wide. Bring elbows together in front of the face. Face Up Shoulder Rotation Stretch: Face up with arm out to side with the elbow bent at 90 degrees and supported on a flat surface. Rotate the shoulder so the arm is up and the […]
CONTINUE READINGMid Back Extension Stretch: Place a rolled towel along the length of the mid back spine while seated, hands on the back of the head, extend the back, stretching and arching over the towel. Chin Tucks Lying Face Up: Lying face up with the head supported by a rolled towel or a pillow, tuck the […]
CONTINUE READINGDumbbell Rows: Forward bent, back straight and hinging at the hips, supported with one hand on a stable object, and the other one grasping a dumbbell. Row the dumbbell up into the torso while squeezing the upper back. Isometric Neck Strengthening: Place towel or cushion between the head and the wall. Keeping the head, neck […]
CONTINUE READINGCorners: Lean back evenly into a corner, only shoulders touching, feet out in front, the body straight, upper arms parallel to the ground, elbows bent and the backs of the forearms flat against the wall on each side. Squeeze the shoulder blades together over the spine and push the body off the wall with the […]
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