Options
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