Heel Raises Standing (Bilateral)

  • Stand with good posture
  • Slowly raise heels off ground
  • Repeat as instructed

Wall Slide

  • Stand with feet shoulder width apart, back flat against wall
  • Slowly lower body to 90 degree knee angle, then return to standing
  • Repeat as instructed

Alternating Arm/Leg Lift in Prone

  • Lie on stomach with pillow under hips
  • Straighten both arms overhead
  • Slowly lift arm and opposite leg
  • Return to starting position
  • Repeat with opposite side

Abdominal Crunch with Crossed Arms

  • Lie on back with knees bent and arms crossed over chest
  • Tighten stomach muscles, lifting head and upper back off of surface

Shoulder Dumbbell Raises -- Scaption Plane

  • Holding dumbbells (or similar objects), raise arms slightly out to your side up to shoulder height
  • Keep arms straight and palms down throughout the motion
  • Repeat as instructed

Row Unilateral with Hip Hinge

  • Bend forward with one arm hanging down, keeping spine straight
  • Pull elbow toward ceiling and squeeze shoulder blade inward
  • Repeat as instructed

Push Up Plus

  • Do push up, keeping spine straight
  • At the top of push-up, round out your upper back (hollow out your chest)
  • Repeat as instructed