04 Dec Farmer Carry – Dumbbell
HOW: Grab onto a dumbbell or weight with each hand. In a standing position, stay tall as you raise your heels off of the ground and you are supporting your body on the balls of your feet. From here, walk forwards on your toes staying...
04 Dec Creeper Carry – Dumbbell
HOW: Stand up with a weight in both hands. Keep your shoulder blades pulled slightly back, head erect towards the ceiling, and knees bent for the entirety of this movement. Take slow, controlled, and quiet steps one at a time. Your heels should never...
04 Dec Plank Push Up – Band Around Head
HOW: Begin in a plank position on your hands and feet with a band wrapped around the back of your head. Spread your shoulder blades by pushing your chest away from the floor. In this position perform a chin tuck, try creating a double...
04 Dec Shrug – Barbell
HOW: Stand holding onto a barbell with your hands spread apart. While. Pull your shoulder blades up and back. control the motion down and repeat. FEEL: You will feel the muscles on the top back portion of the shoulder blade working with this exercise. ...
04 Dec Shrug – 30 deg, Band
HOW: Stand holding onto a resistance band wrapped around your feet. While holding onto the resistance band, brings your arm slightly out, then pull your shoulder blades up and back. Control the motion down and repeat. FEEL: You will feel the muscles on the...
04 Dec Quadruped Push Up Plus – Band Around Head
HOW: Begin in a quadruped position on your hands and knees with a band wrapped around the back of your head. Spread your shoulder blades by pushing your chest away from the floor. In this position perform a chin tuck, try creating a double...
04 Dec Seated Wall Angel
HOW: Sit against a wall with your knees up towards your chest, now perform a wall angel. Your goal should be to try to keep your elbows and hands against the wall the entire time. If you are not able to, that is completely...
04 Dec Open Book – Single Knee Raised
HOW: Begin on your side, then bring the leg that is elevated over and across your body. Hold this leg onto the floor with the opposite arm. Make sure to keep the knee close to your chest to avoid motion coming from the low...
02 Dec Scapula Retraction – Band
HOW: Stand facing a resistance band with the anchor coming from shoulder height. While holding onto a band, pull back your shoulder blade as far as you can. Make sure to stand back far enough to allow your shoulder blade to come forward when...
02 Dec Levator Scapulae Stretch
HOW: Begin this exercise upright. Keep the hand of the side to be stretched behind your back. Bring your nose towards the opposite armpit (here I am showing my nose going to the Left armpit). This requires you to flex your head forward, sidebend...
