Scapula Squeeze
2 Sets, 15 Reps, 3 secs Hold,
Prone Superman
2 Sets, 15 Reps, 3 secs Hold,
Prone Is
2 Sets, 15 Reps, 3 secs Hold,
Prone Ys
2 Sets, 15 Reps, 3 secs Hold,
Prone Ws
2 Sets, 15 Reps, 3 secs Hold,
Prone Ts
2 Sets, 15 Reps, 3 secs Hold,
Prone Swimmer
2 Sets, 15 Reps, 2 secs Hold,
Quadruped Push Up Plus - Chin Tuck
2 Sets, 10 Reps, 2 secs Hold,
Forward Bear Crawl
2 Sets, 15 secs Hold,
Reverse Bear Crawl
2 Sets, 15 secs Hold,
Carry - Overhead
2 Sets, 15 secs Hold,

Notes:

No special notes...
Scapula Squeeze
2 Sets
15 Reps
3 secs Hold
HOW: Position yourself sitting tall with your hands supported on your thighs. Squeeze your shoulder blades back together, think about pinching a pencil between your shoulder blades, relax and repeat.

 

FEEL: You should feel the muscles in between your shoulder blades getting a workout. You may also feel a stretch in your chest and the front of your shoulders.

 

COMPENSATION: Do not shrug your shoulders, do not arch your low back excessively.
Prone Superman
2 Sets
15 Reps
3 secs Hold
HOW: Start by lying face down with your arms directly in front of you and your legs straight down.  Lift your arms and legs up towards the ceiling at the same time while keeping your elbows and knees straight. Lift as high as you can and slowly come back down. 

 

FEEL: You should feel the muscles in your low back, glutes, and shoulder blades working. 

 

COMPENSATION: Don’t bend your elbows or knees when lifting up. Keep your neck in a neutral position, don’t look up.
Prone Is
2 Sets
15 Reps
3 secs Hold
HOW: Lay on your stomach and rest your forehead on the ground. You can use a towel roll for comfort between the floor and your head. Get your arms resting in a ‘I’ position with your hands on the ground. While maintaining this arm position, squeeze your shoulder blades together and lift your hands and arms off the ground. Think about bringing your hands towards your back pockets while keeping the elbow straight. Hold for a moment, then return to starting position and repeat.

 

FEEL: You should feel your shoulder blade muscles working hard with this exercise, especially the muscles between your shoulder blades.

 

COMPENSATION: Do not arch your low back, do not move your head or neck, do not lose ‘I’ position.
Prone Ys
2 Sets
15 Reps
3 secs Hold
HOW: Lay down on the ground with a towel roll under the forehead. Or, lie on the corner of an elevated surface like your bed. Put your hands out in front of you in the shape of a “Y”. With your thumbs up, slowly lift your hands up in the air. Think of pulling your shoulder blades into your opposite back pockets.

 

FEEL: You should feel the muscles in the back of your shoulder blades working.

 

COMPENSATION: Don’t shrug with your shoulders to lift your hands up. Your neck muscles will be active, but you shouldn’t feel like you are primarily relying on them to lift your hands up.
Prone Ws
2 Sets
15 Reps
3 secs Hold
HOW: Lay on your stomach and rest your forehead on the ground. You can use a towel roll for comfort between the floor and your head. Get your arms resting in a ‘W’ position overhead with your hands on the ground. While maintaining this arm position, squeeze your shoulder blades together and lift your hands and arms off the ground. Hold for a moment, then return to starting position and repeat.

 

FEEL: You should feel your shoulder blade muscles working hard with this exercise, especially the muscles between your shoulder blades.

 

COMPENSATION: Do not arch your low back, do not move your head or neck, do not lose ‘W’ position.
Prone Ts
2 Sets
15 Reps
3 secs Hold
HOW: Lay face down with your forehead rested on a towel for comfort. With your arms elevated into a T formation, lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder to follow up as high as you can. Hold for a few seconds and slowly return back to starting position.

 

REGRESSION: If this is too difficult for you can either perform this one arm at a time, or perform this off of an elevated surface like a bed or table so your arm doesn’t have to go through its entire motion.

 

FEEL: The muscles on the back of the shoulder blade and the shoulder will be working with this exercise.

 

COMPENSATIONS: Avoid arching the low back or shrugging the shoulder blades.
Prone Swimmer
2 Sets
15 Reps
2 secs Hold
HOW: Lay face down with your arms overhead. Lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg movement.

 

FEEL: You will feel the muscles on the back of the arm and the leg that are lifting up towards the ceiling. You will also feel the lower back work with this exercise.

 

COMPENSATION: Avoid arching the lower back as you elevate the arms and the legs.
Quadruped Push Up Plus - Chin Tuck
2 Sets
10 Reps
2 secs Hold
HOW: Begin the exercise by positioning yourself on your hands and knees in a quadruped position, shoulders stacked over hands and hips over knees. Perform a chin tuck and maintain that head/neck position the entire time. Then perform a push-up plus by keeping your elbows straight and pushing into the ground – separating your shoulder blades from one another and moving your chest away from the ground. Reverse the motion by letting your shoulder blades come together and your chest drop towards the ground. Repeat

 

FEEL: This should feel like a coordination exercise as you’re focused on maintaining head and neck position while simultaneously moving your shoulder blades. You may feel a gentle stretch from the bottom of your neck to the base of your skull. You may also feel your neck muscles working to maintain head position.

 

COMPENSATION: Do not move the rest of your body. Do not lose head/neck position as it should be parallel to the ground. Keep your elbows straight, just move from your shoulder blades.
Forward Bear Crawl
2 Sets
15 secs Hold
HOW: Start on all fours with your knees under your hips and your elbows under your shoulders and hands on the ground. Put your toes into the ground, then push into it lifting your body slightly off of the ground. Move your foot and hand forward at the same time followed by the other side. Keep doing this for the prescribed amount of reps. Pretend there is a cup of water on your back and you can’t spill it in order to keep your back flat. 

 

FEEL: You should feel your core, shoulder, and hip muscles working. 

 

COMPENSATION: Keep your back flat, don’t arch it. Keep your body off of the ground. Maintain your chest towards the floor for the entirety of this movement.
Reverse Bear Crawl
2 Sets
15 secs Hold
HOW: Start on all fours with your knees under your hips and your elbows under your shoulders and hands on the ground. Put your toes into the ground, push into it lifting your body slightly off of the ground. Step backwards with one leg at the same time the opposite arm goes back with it. Alternate going backwards while maintaining that starting position. Pretend that there is a cup of water on your back and you can’t spill it in order to keep your back flat. 

 

FEEL: You should the muscles in your core, shoulders, and hips working. You should also feel a stretch in your ankles. 

 

COMPENSATION: Keep your back flat, don’t arch it. Don’t point your toes down as you go backwards, keep your foot up.
Carry - Overhead
2 Sets
15 secs Hold
HOW: Start in a standing position. Begin the exercise by holding a weight or an object overhead in each hand. While maintaining good arm and shoulder blade position to stabilize the objects, walk forward.

 

FEEL: This should feel like a full body workout, especially your upper back and shoulder blades working to stabilize the objects. Keep your shoulder blades squeezed up and back together to ‘pack’ your shoulders.

 

COMPENSATION: A little shrug is ok, but do not excessively shrug. Think of positioning your shoulder blades up and back. Do not let the objects or your body sway too much, try walking in a straight line.