Lying on your stomach with your head over the edge of the bed allow your face to gently lower toward the floor. From this position tuck your chin while maintaining a position where your face is looking towards the floor. Keep your chin tucked against gravity for 5 seconds.
Lying on your stomach with your involved arm dangling over the edge of the table, turn your hand so that your thumb is facing outwards and lift your arm to your side as shown until it is parallel with the floor. Make sure to pull your shoulder blade down and back as you lift.
Attach one end of the band to a pole or into a doorway at chest height and hold the opposite ends of the band in each hand. Begin with both arms extended in front of your body. From this position bend your elbows bringing them to your sides as shown. Make sure to keep your shoulders down, away from your ears.
Repeat 10 times.
Perform 3 sets.
Perform this exercise 2 times per day.
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