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.
In a standing or seated position turn your head slightly to the left and look down toward your left armpit. From this position, place your left hand on your head and gently pull your head further toward your left armpit. You should feel a stretch on the right side of your neck towards the back and the top of your right shoulder.
Start on all fours with your knees under your hips and your hands under your shoulders. From this position protract your shoulders, rounder your back and lift one arm while maintaining your shoulders protracted and your back rounded 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 or sitting against the wall with your tailbone, mid-back, and head against a wall, push your forearms back into the wall and lift both hands up overhead while maintaining contact with the wall as shown.
Repeat 10 times.
Perform 2 sets.
Perform this exercise 2 times per day.
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