Upper Body Stretches 

​A circuit of stretches for the upper body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.

Good Morning

​​Low Back strengthening exercise for those who want to increase performance with stabilization and increase strength of hamstrings, glutes and low back musculature.

Quadruped Chin Retraction

An Exercise to Strengthen of the longus colli muscles and to stretch the suboccipitals and muscles between shoulder blades.

Rotator Cuff Rehabilitation

Exercises for Rotator Cuff stability and strengthening 

Rib & Mid-Back Stretches 

Standing rib stretches & quadraped with arm reach to help with those tight mid back & between the shoulder blades.

External Rotation

Strengthening exercise for the rotator cuff muscles Infraspinatus and Teres MInor

Wall Angels

Thoracic strengthening exercise and posture rehab.

Median Nerve Flossing

Nerve flossing for nerve entrapments and radiculopathies in the upper extremities. 

Front Plank

Plank progression for core strenghening without compression of the lumbar discs from Dr. Stuart McGill.

Buchberger 12- Day 1

​Shoulder stability exercises after range of motion has been corrected

Rotator Cuff Rehab

​Exercises for Rotator Cuff stability and strengthening

Band Separates

​Band Separates: Increase sterngth and stability of upper back and posterior shoulders. Also good for AC joint separation rehab

Isometrics with movement

Isometrics with movement using a medicine ball in flexion and extension.

Sloppy Push-Ups, McKenzie Extensions, Cobras

​Disc injury exercise: McKenzie extension, Cobras, Sloppy Push-ups.

Side Plank

​Side Plank- Low back strengthening along the flanks in the Oblique, Quadradus Lumborum, Erector Spinae without causing compression on the Lumbar discs. Recommended by Dr. Stuart McGill

Buchberger 12- Day 2

​Shoulder stability exercises after range of motion has been corrected

Rows

Row variation for increasing posterior back and shoulder strength and stability

Sleeper Stretch

​Shoulder internal rotation stretch of rotator cuff muscles with resistance and relaxation.

Cuban Press 

Exercise for shoulder strengtheing in the rotator cuff & larger shoulder muscles.