By Aibout Hichem Wednesday, June 20, 2012 0 comments

Stick-up
• Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.
• Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times.
• Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles.
• From the bottom position, try to slowly slide your arms up until they are straight and in a "stick-em up" position. Again, try to keep everything in contact with the wall.
• Try to improve your range of motion in this exercise each week.
• The goal is to improve shoulder mobility and postural control.


Touchdown Forward Lunge
• Raise your hands up over your head. Keep your arms straight and palms forward.
• Pull your shoulder blades together. Stand with your feet shoulder-width apart.
• Step forward with one leg, taking a slightly larger than normal step.
• Keep the ball of your other foot on the ground and use it to help keep your balance.
• The back knee must also be bent and lowers to 1-inch from the ground.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your low back flat.
• Push with your front leg to return to the starting position.

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