January 02, 2017 Week 1 Exercises January 02, 2017/ Jacob Stagnaro Exercises (1X25) 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 2 sets on each side. Perform this exercise 2 times per day. Exercises (1X25) 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 25 times. Perform 1 set. Perform this exercise 2 times per day. Exercises (1X25) THORACIC EXTENSION OVER FOAM ROLL Place a foam roll horizontally under your mid-back, cross your arms across your chest as shown and extend your spine over the foam roll. You should feel pressure and a stretch through your mid-back. Hold this position for 5 seconds. Repeat 25 times. Perform 1 set.Perform this exercise 2 times per day. How Was Your Workout? Checkbox * Select One Too Easy Just Right Too Hard Other Other Please Explain Name * Name First Name Last Name Thank you!