29 Dec Thoracic Spine Foam Rolling
HOW: Get set-up with your butt supported on the ground with a foam roller supporting your mid back. The goal is to make a ‘fulcrum’ that we can use to mobilize your mid back. Position the foam roller in your mid back and drive...
29 Dec Sidelying Shoulder Flexion
HOW: Get set-up laying on your side with your hips and knees slightly bent, you can use a pillow for head and neck support. You can rest your arm on your side before starting, the goal with this exercise is to try and keep...
29 Dec Scapula Clock
HOW: Get set-up in a standing position with your hands by your side and arms straight. While maintaining arm position, slowly make big backward followed by forward circles with your shoulders and shoulder blades. FEEL: This should feel like nice shoulder and shoulder blade...
29 Dec Prone Ws
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...
29 Dec Prone Press Up – Arms High
HOW: Get set-up laying on your stomach with your elbows just above shoulder height, let your forehead rest on top of your hands. Perform a chin tuck to lengthen your neck in attempt to get your neck parallel to the ground. While maintaining this...
29 Dec Chair Crab Isometric Hold
HOW: Get set-up sitting on the edge of a chair with your hands to the side of you on the outside edges of the chair. Firmly grasp the chair and using your upper body, lift your bottom off of the seat. If it is...
29 Dec Supine Alternating Arm Raises – Foam Roller
HOW: Get set-up laying on a long foam roller with it parallel to your spine and in the middle of your back. Make sure your knees are bent with your feet flat on the ground and have your butt and head supported on the...
29 Dec Quadruped Rock Back
HOW: Start in the quadruped position on your hands and knees. Push the ground away from your and engage your serratus anterior. Keeping that engagement, slowly push the ground away from you forward with your hands, which will cause your body to go backwards. ...
29 Dec Side Lying Shoulder Cross Body Stretch
HOW: Lie on your side with the shoulder you want to stretch closest to the ground. You can put a pillow under your head for neck support if you want but it is not necessary. Bring your elbow to your side up to shoulder...
29 Dec Prone Ys
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...
