Sample Exercise Program

Pectoral stretch

1. Pectoral stretch
2. Stand up in front of an open doorway.
3. Place your forearm along the wall.
4. Lean your body forward until you feel a stretch across your chest and the front part of your arm.
5. Place the arm lower than horizontal to emphasize the upper chest, place the arm perpendicular to stretch the middle portion, and place the arm higher than parallel to stretch the lower portion.

Side lying external rotation

1. Lie on your side with a weight in your top hand, elbow bent to 90 degrees.
2. Place a rolled towel between your arm and your side.
3. Rest your head on your free arm.
4. Externally rotate the arm to lift the weight up.

Keep your body still; do not turn the trunk to assist the movement.

High rowing and retraction

1. Stand facing the wall with your chin tucked-in and grab an elastic with one end in each hand. The tubing should be anchored at eye’s level.
2. With the arms out in front, palms facing down, pull back on the elastic while keeping the elbows at shoulder height and your chin tucked-in.
3. Squeeze the shoulder blades together at the end of the movement without bringing your elbows behind your back.
4. Return and repeat.