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 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 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...
02 Dec Neck Isometrics – Anti-Extension, Band
HOW: Anchor a resistance band about head height then wrap one end around the top of your head. Turn your body away from the anchor, you will be working the muscles on the front of your neck. Walk out as far as you feel...
02 Dec Neck Isometrics – Anti-Flexion, Band
HOW: Anchor a resistance band about head height then wrap one end around the top of your head. Face the anchor, you will be working the muscles on the back of your neck. Walk out as far as you feel comfortable, hold, and return...
02 Dec Standing Chin Tuck – Wall
HOW: Place the back of your head against the wall. Perform a chin tuck, this is achieved by attempting to create a double chin or by pushing the small of your neck towards the wall. FEEL: You will feel the muscles on the front...
02 Dec Neck Isometrics – Anti-Sidebend, Band
HOW: Anchor a resistance band about head height then wrap one end around the top of your head. Turn your body so that your ear is facing the anchor, you will be working the muscles on the side away from the anchor. Walk out...
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...
