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- Split the exercises into two days; twice a week each (05/05/22).
- 1. Head and Neck:
- a. Neck Stretches:
- Upper Trapezius / Levator Scapulae & Scalenes.
- b. Chin Tucks:
- Strengthens the deep neck Flexors & stretches the Suboccipitals.
- 2. Shoulders and Upper Back:
- a. Doorway Pec Stretch:
- b. Open Book (Thoracic Rotation):
- c. Shoulder Raise:
- d. Rows:
- e. Bicep Curls:
- 3. Lower Back and Hips:
- a. Crossover Stretch (Piriformis):
- b. Side Band Wall Stretch (QL):
- c. Crab Walk with Band (Glutes):
- d. Knee Plank –> Plank:
- 4. Legs:
- a. Side Lunge Groin Stretch:
- b. Squats:
- c. Band Bridges:
- 5. Miscellaneous:
- a. Lacrosse Ball / Tennis Ball Muscle Release:
