STAGE 1
EXERCISE 2: RANGE OF MOTION
-
Begin with your arm by your side and your thumb facing forward
- Slowly lift your arm in front of you, to shoulder height, and then lower, before repeating to the side
- Keep your thumb facing forward throughout
- Complete 3 sets of 10 repetitions in each direction
- Rest for 60 seconds between sets
EXERCISE 3: LOW ROW
-
Stand in front of a table or countertop, with your palm facing backwards
-
Press back with a straight arm and hold
​
-
Complete 3 x 10-second holds
-
Rest for 60 seconds between each one
EXERCISE 1: WALL PRESS
-
Begin with your arm slightly in front of your body, your elbow bent, and your knuckles against the wall
-
Press into the wall in an upward direction
-
Only use half your maximum effort
-
Complete 3 x 10-second holds
-
Rest for 60 seconds between each one​​​
EXERCISE 4: MODIFIED HOLLOW BODY HOLD
-
Lie with your legs in tabletop and your feet against a wall
-
Keeping your arms by your sides, lift your shoulder blades away from the floor
-
Press your abdominals down throughout
​
-
Complete 3 x 60-second holds
-
Rest for 60 seconds between each one
