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Neck Rotation - AROM, Arms Elevated
HOW: Begin the exercise by raising your arms overhead and keeping them there. Then perform a chin tuck followed by strictly rotating your head side-to-side. FEEL: This should feel like a gentle stretch at the base and along the sides of your neck, you may...
Thoracic Spine Extension - Towel
HOW: Lay face down with a towel around your mid back. Hold onto both ends of the towel with your hands and slowly push up into a press up or hip supported upward dog position. You should be hinging at the area in which the...
Push Up Plus - Wall
HOW: Begin with your forearms against the wall while keeping your body in line (feet up to shoulders). Allow the scapula to sag then push the scapula away from you by pushing your chest away from the wall. This will cause rounding of the mid-back....
Rolling - Chin Tuck
HOW: Begin laying on your back with your chin tucked, head slightly hoovering off of the floor. Rotate your entire body to one side while keeping your head elevated, then rotate over to the other side. Move slow and controlled to ensure the neck muscles...
Neck Rotation - AROM, Arms Supported
HOW: In a seated position find an elevated surface using chair handles or pillows to rest your arms on top of. You also have the option of crossing your arms (however, keep your arms relaxed if you choose to do this). While your shoulder blades...
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...
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 contact...
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 chin....
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. COMPENSATION:...
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 top...