These exercises require initial instruction from a certified instructor. Always consult your doctor before beginning new exercise programs.
No equipment necessary. These exercises and stretches require a doorway and a blank wall.
-Place one foot in front of the other (lunge stance).
– Keep eyes straight ahead and chest tall.
-Raise arms so that elbows are shoulder height.
-Rest hand on the doorway and lean in slightly.
-Move hands up the doorway as tolerated holding each position. Feel free to rest arms in between each stretch.
-Control the stretch with your legs.
-Stand with back and head against a wall tucking the shoulder blades down. Elbows and hands against the wall.
-Move arms up and down slowly.
-Elbow should move from below shoulder height to just above or even with shoulder height.
-At the top arms will look similar to “hands up” action.
-Stand with back and head against wall tucking the shoulder blades down. Chest and head tall.
-Reach arms straight out in front with palms facing up.
-Move both arms out at the same time.
-Hold the T position with thumbs touching the wall.
-Press into the wall slightly for 3 seconds then return arms to the front.