Resisted Extension with Weights in Prone

• LYING ON YOUR STOMACH WITH A TOWEL ROLL UNDER YOUR FOREHEAD RAISE THE ARMS
• BEHIND YOUR BODY IN A COMFORTABLE RANGE OF MOTION.

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Scapular T's with Weights in Prone

• LYING ON YOUR STOMACH WITH A TOWEL ROLL UNDER YOUR FOREHEAD KEEP THE ARMS
• STRAIGHT OUT AND LIFT THEM WHILE PINCHING THE SHOULDER BLADES TOGETHER

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Scapular W's in Prone (Palms Down)

• LYING ON YOUR STOMACH WITH A TOWEL ROLL UNDER YOUR FOREHEAD
• BEND YOUR ELBOWS 90 DEGREES AS ILLUSTRATED.
• LIFT YOUR ARMS WHILE PINCHING YOUR SHOULDER BLADES TOGETHER

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Scapular Y's with Weights in Prone

• LYING ON YOUR STOMACH WITH A TOWEL ROLL UNDER YOUR FOREHEAD RAISE YOUR
• ARMS UP OFF THE GROUND THROUGH A COMFORTABLE RANGE OF MOTION.

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Row Unilateral with Hip Hinge

• BEND AT THE TRUNK AND SUPPORT YOURSELF WITH THE UNINVOLVED HAND IF NEEDED.
• LOWER YOUR ARM TOWARD THE FLOOR AND THEN PULL YOUR ARM UP AS IF YOUR WERE PERFORMING A SAWING MOVEMENT.

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s