Lie on your back on the foam roll with your tailbone on one end and head on the other end. From this position bring your arms out to your sides with your hands over head as shown. Let your arms relax into the ground until you feel a stretch on the front of your chest and through your mid-back.
Lying on your back with both knees bent, lift your hips into a bridge position. From this position kick one leg straight, followed by the opposite leg and then lower your hips back to the table as shown.
Standing with the band wrapped around your wrists, keep your elbows bent to 90 degrees and place your forearms against the wall as shown. Spread your hands apart wider than your elbows into a "V" position and lift one hand up followed by the other and then lower each hand back to the original position.
Standing with the band attached at chest height or higher, hold each end of the band with your hands and bring your arms up in front of your body to shoulder height. From this position, keep your shoulder blades down and back and bring your hands down toward your pockets, making sure that your elbows stay extended as shown.
Standing with your feet shoulder width apart and your knees slightly bent, hold onto the band and rotate your trunk pulling the band from high to low as shown. Attaching the band to the top of a door may be an easy way to secure the band. You should not feel an increase in back pain during this exercise.
Get onto all fours. From this position keep your hands under your shoulders and your knees under your hips and lift one leg and the opposite arm as shown. Hold this position for 5 seconds. Make sure to keep your back straight and your hips squarely over your knees.
Lying on your side with both arms extended in front of your body, lift the top arm off the opposite arm and arcross your body while keeping your elbow extended. Follow your hand with your eyes and your head to rotation your upper back as far as you comfortably can.
Repeat 10 times.
Perform 2 sets on each side.
Perform this exercise 2 times per day.
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