Thoracic Spine Foam Rolling
1 Sets, 1-2 min Hold, 1-2 X Day,
Pec Major Stretch
2-3 Sets, 30s Hold, 1-2 X Day,
Pec Minor Stretch - Doorway
2-3s Sets, 30s Hold, 1-2 X Day,
Sunrise Salute
2-5 Sets, 10-15 Reps, 1-2 X Day,
Row - Band
3 Sets, 15 Reps, 4-5 X week
High Row - Band
3 Sets, 15 Reps, 4-5 X week
Wall Slide - Lift Off, Band
3 Sets, 15 Reps, 4-5 X week
Band Pull Apart
3 Sets, 15 Reps, 4-5 X week
Face Pull - Band
3 Sets, 15 Reps, 4-5 X week

Notes:


Thoracic Spine Foam Rolling
1 Sets
1-2 min Hold
1-2 X Day
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 the upper half of your back “over” the foam roller while exhaling. Move the object to different areas of your mid back to mobilize multiple segments.

FEEL: You should feel moderate amounts of pressure in your mid back. If you feel a “pop”, that is totally normal and okay.

COMPENSATION: Do not put the foam roller on your lower back, just your upper back. Keep your core engaged and do not overly arch in your lower back.

Pec Major Stretch
2-3 Sets
30s Hold
1-2 X Day
HOW: Get set-up next to a wall or doorway and place your hand up on the wall to create a 90 degree angle at your elbow, your elbow should be at shoulder height and your hand should be above head height. Perform the pec stretch by leaning your body forward and maybe rotating your chest away from your hand. Focus on keeping your shoulder and shoulder blade in a good position by keeping it back to increase the stretch.

 

FEEL: You should feel a stretch in your pecs and the front of your shoulder. You shouldn’t feel any numbness or tingling or pins and needles in your arm/hand, if you do back off.

 

COMPENSATION: Try to focus on just a pec stretch, do not lean too far forward or rotate your chest too far away. Don’t let your shoulder fall forward, keep your shoulder blade back.
Pec Minor Stretch - Doorway
2-3s Sets
30s Hold
1-2 X Day
HOW: Find a doorway and place the wedge the front part of your shoulder against the doorway. Slowly step forward and away from the wall. FEEL: You should feel a deep stretch in the front of your shoulder only. COMPENSATION: If you feel any numbness and tingling in the arm, give yourself a few second break. Then repeat. If you are unable to feel the stretch, switch the other variation in the video.
Sunrise Salute
2-5 Sets
10-15 Reps
1-2 X Day
HOW: Start with your hands together and finger tips facing the ceiling. Reach up as high as you can while taking a deep breath, then spread your hands apart from one another as far as you can while facing your palms forward. Squeeze your shoulder blades back as your lower your arms down and breathe out. Repeat

 

FEEL: As your bring your arms and hands down and apart, you should feel a stretch across your chest and pecs.

 

COMPENSATION: Limit motion to your arms, do not arch your back when trying to reach or separate your arms. 
Row - Band
3 Sets
15 Reps
4-5 X week
HOW: Begin this exercise upright with the resistance band anchored at about shoulder height. Hold each end of a band with the desired resistance, then perform a Row by bringing your elbows back. Allow your elbows to bend as you perform a row, your forearm should be in line with the resistance band. Focus on initiating this motion with your shoulder blade then allow your arm to follow. If unsure what initiating with the shoulder blade means, simply pinch your shoulder blades together as you go through this motion.

 

FEEL: You should feel the back of the shoulders working with this exercise.

 

COMPENSATION: Avoid arching the back and shrugging the shoulders as you perform this exercise.
High Row - Band
3 Sets
15 Reps
4-5 X week
HOW: Get a band set-up at shoulder height. While starting with your elbows straight, elbows at shoulder height, and palms facing down, drive your elbows back by squeezing your shoulder blades together until your elbows are in line with your shoulder. Hold this position for a moment, then slowly return to starting position and repeat.

FEEL: You should feel the muscles on the outside and the back your shoulders working as well as your shoulder blade muscles. Think about squeezing a pencil between your shoulder blades as you perform this movement.

COMPENSATION: Do not shrug your shoulders, do not move your head/neck, do not lean backwards, do not flare your elbows. Try to isolate this exercise to shoulder and arm movement only.

Wall Slide - Lift Off, Band
3 Sets
15 Reps
4-5 X week
HOW: Grab a band and place it behind your shoulder. Grip each bend of the band in your firsts. Next, go to a wall and start with your entire forearms against the wall. Push into the wall with the pink side of your hands as well as your elbows the entire time. Slowly work your way up the wall. At the top, lift your hands away from the wall for a few seconds. With the lift off, you should feel the muscles in your back. Think of putting your shoulder blades in your opposite back pocket. Then slide your hands back down. Repeat. FEEL: You should really feel the muscles under your armpit working as your push into the wall. Additionally, you should feel your back muscles during the lift off. COMPENSATION: Do not let your back arch. Keep your core engaged the entire time
Band Pull Apart
3 Sets
15 Reps
4-5 X week
HOW: Get set-up holding the ends of a band out in front of you. Begin the exercise by squeezing your shoulder blades back and together while pulling the band apart. In the finished position, your arms should at least be in-line with your shoulder, palms facing forward, and thumbs facing up. Return to starting position and repeat.

 

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

 

COMPENSATION: Do not excessively shrug, do not forget to squeeze your shoulder blades back
Face Pull - Band
3 Sets
15 Reps
4-5 X week
HOW:  Begin this exercise upright with the resistance band anchored at about shoulder height. Place your wrists inside a band, then pull your hands back and out to the side. You want to pull with the shoulder blades and the back of the shoulder to achieve the end position.

 

FEEL:  You should feel the back of the shoulders working with this exercise.

 

COMPENSATION:  Avoid arching the back and shrugging the shoulders as you perform this exercise.
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