January 06, 2017 Week 1 Exercises January 06, 2017/ Jacob Stagnaro Book your next appointment Exercises (2X10) SIDELYING EXTERNAL ROTATION Lying on your side with a towel roll or small pillow under your arm, bend your elbow to 90 degrees and lift your hand from your waist toward the ceiling as shown. Make sure to lower your hand back down toward your waist slowly. Repeat 25 times. Perform 1 set on each side. Perform this exercise 2 times per day. Exercises (2X10) CHIN TUCK Lying on your back, tuck your chin while maintaining a neutral position of your neck as shown. Hold this position for 5 seconds and then gently relax. Repeat 10 times. Perform 2 sets. Perform this exercise 2 times per day. Exercises (2X10) PRONE SCAPULAR RETRACTION Lying on your stomach with your arms down by your sides, lift your hands off the mat and squeeze your shoulder blades together. Hold this position for 5 seconds. Repeat 10 times. Perform 2 sets. Perform this exercise 2 times per day. How Was Your Workout? Checkbox * Select One Too Easy Just Right Too Hard Other Other Please Explain Thank you!