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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