Shoulder Circles
Stand straight with your feet shoulder width apart.
Make large circles with your arms going from the back to the front for 5-12 reps.
Repeat by going front to back 5-12 times.
Aircraft Directors
Standing or sitting.
1. Place your arms straight out to your sides with the palms up and attempt to touch your shoulders with your hands 5-12 times.
2. Place your arms straight out in front of your and attempt the touch your shoulders with your hands 5-12 times.
Thumb Down Flexion
Standing or sitting.
Place your arms straight to your sides with the thumbs facing back and palms facing out.
Attempt to raise the hands above the head and then back down to your sides, keeping the thumbs facing down.
Repeat 5-12 times.
Levator Scapuale and Upper Trap
Stand with your feet shoulder width apart, back straight and abdominal/core muscles tightened.
Place your left hand/forearms behind your back with your palm facing out.
Keep the left shoulder down.
Place your right hand on the back of your head and gently pull your head to the right and forward.
Hold for 5-12 seconds and repeat on the opposite side.
Doorway Pec Stretch
Stand in front of the door frame with the abdominal/core muscles tightened.
Place your hands on the frame just above shoulder level.
Slowly lower yourself into the door frame.
Hold for 5-12 seconds.
Doorway Pec Stretch 2
Stand in front of the door frame and tighten the abdominal/core muscles.
Place your right hand on the door frame in front of the chest.
Slowly move your left side away from the door.
Hold for 5-12 seconds and repeat on the opposite side.
Doorway Y Pec Stretch
Stand in front of the door frame with the abdominal/core muscles tightened.
Place your hands on the frame above the head so that your arms form a Y.
Slowly lower yourself into the door frame.
Hold for 5-12 seconds.
Scapular Retract
Stand or sit with abdominal/core muscles tightened.
Place your hands behind your head and slowly bring your elbows back and squeeze the scapulas together.
Hold for 5-12 seconds.
Wall Retract
Stand with your back against a wall and feet shoulder width apart and a few inches from the wall.
Place your arms in a Y on the wall and over the head with the palms facing out.
Slide your hands down to your head level, with the elbows bent.
Pull the elbows back and down into the wall and squeeze the scapulas together.
Repeat 5-12 times.
Imaginary Toss
Stand in the throwing stance with the abdominal muscles tightened.
Act as though you have a small ball in your hand and you are going to throw it, except slowly.
Move through the full motion 5-12 times and repeat on the opposite side.
Plank Retract Protract
Take the straight arm into a plank/push up position.
Tighten the abdominal/core muscles.
To retract the scapula – Keep the arms straight and squeeze the scapulas together, allowing your chest to dip slightly.
Then to protract, keeping the arms straight, push your scapulas back, allowing your shoulders to round slightly.
Repeat 5-12 times.
