1. Chin Tuck (Roll)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 ti mes per week
2. Scapular Retraction | 'W'
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
3. Rhomboid Stretch
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
4. Swimmer's Stretch
Sets: 2 sets
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
5. Latissimus Stretch + Rotation Bias |Unilateral (Wall)
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 ti mes per week
6. Trunk Flexion + Extension (Chair)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week your content. Try to limit your content to a maximum of 2 - 3 sentences so that you don’t lose your readers interest. A great way to break up large amounts of text is to create additional locks.
7. UFTs + Levator Scapulae | Stretch Sequence
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency:2-3 times per week
1. Chin Tuck(Roll)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation
· Lie with roll under neck
Execution
· Without lifting head, tuck chingently (nod yes)
· Keep the large muscles in the neck relaxed
2. Scapular Retraction| 'W'
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
· Make a 'W' with your arms
Execution:
· Pull shoulder blades back and down
· Don't hunch your shoulders
*
Alternate with the "RhomboidStretch" exercise below
*
3. Rhomboid Stretch
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation
· Clasp your hands in front of you at shoulder height
Execution:
· Push your hands away from your body
· At the same time pull your shoulders towards your hands
· You should feel a stretch in your upper back
*
Alternate with the "scapular retraction" exercise above
*
4. Swimmer's Stretch
Lock fingers behind back - To increase the stretch, lift your arms backward
Sets: 2 sets
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Execution:
· Lock fingers behind back; elbows straight
· To increase the stretch, lift your arms backward
5. Latissimus Stretch + Rotation Bias | Unilateral(Wall)
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
· Stand facing a wall, forearm on the wall in front of you with your palm up
Execution:
· Slide arm up the wall above your head until you feel a stretch in your back
· Rotate away from your arm on the wall increase the stretch
6. Trunk Flexion +Extension(Chair)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
· Sit tall on the edge of the chair with feet flat on the ground
Execution:
· Hands on thighs
· Inhale lean trunk towards thighs, lift chest
· Exhale arch back into chair, round shoulders
7. UFTs +Levator Scapulae| Stretch Sequence
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
· Sit with good posture
· Hold onto base of chair toanchor shoulder
· Rest opposite hand gently on top of head
Execution:
Hold each stretch about 10 seconds. Use hand on top of head to guide the movement.
Relax the stretch when moving between positions.
1.Nose straight down.
2.Nose toward nipple line.
3.Nose toward armpit.
4.Neck to side, looking straighahead.
5.Ear toward armpit, looking toward opposite corner.
Progression:
· Use hand on top of head to pull gently, increasing the stretch.