Muscle Groups: Neck, Traps

Equipment: Body Only

Guide:

1. Get into a seated position on the floor.
2. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.

STEP 1:

STEP 2:

Muscle Groups: Neck

Equipment: Body Only

Guide:

1. Start with your shoulders relaxed, gently tilt your head towards your shoulder.
2. Assist stretch with a gentle pull on the side of the head.

Muscle Worked: Shoulders

Other Muscles: Traps

Equipment: None!

Guide:

1. Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Tip: Ten second movements equal one set and each circle equals one repetition.

Variations: As you get stronger you can use some light resistance.

STEP 1: 

STEP 2: 

Main Muscle Worked: Shoulders

Other Muscles: Traps

Equipment: None!

Guide:

1. With shoulders relaxed and arms resting loosely at your sides (or in your lap if you’re seated), gently roll your shoulders forward, up, back, and down.
2. Reverse direction. You can do this exercise alternating shoulders or both at the same time.

STEP 1: 

STEP 2: 

Main Muscle Worked: Shoulders

Other Muscles: Forearms, Lats

Equipment: None!

Guide: 

1. This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
2. Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don’t pull too hard on the shoulders joint. Switch sides.

STEP 1: 

STEP 2: 

Main Muscle Worked: Shoulders

Other Muscles: Chest, Lats

Equipment: None!

Guide: 

1. Extend both hands straight above your head, palms touching.
2. Slowly push your hands up and back, keeping your back straight.

STEP 1:

STEP 2:  

Main Muscle Worked: Chest

Other Muscles: Middle Back

Equipment: None!

Guide: 

1. Stand with your hands together, arms extended directly in front of you. This will be your starting position.
2. Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion. Repeat 5-10 times, increasing speed as you do so.

STEP 1:

STEP 2:  

Main Muscle Worked: Chest

Other Muscles: Shoulders

Equipment: None

Guide:

1. Stand up straight.
2. Place both hands on your lower back, fingers pointing downward and elbows out.
3. Then gently pull your elbows back aiming to touch them together.

STEP 1:  

STEP 2:  

Main Muscle Worked: Chest

Equipment: Exercise Ball

Guide: 

1. Get on your hands and knees next to an exercise ball.
2. Place your elbows on top of the ball, keeping your arm out to your side. This will be your starting position.
3. Lower your torso towards the floor, keeping your elbow on top of the ball. Hold the stretch for 20-30 seconds, and repeat with the other arm.

STEP 1:  

STEP 2: 

Main Muscle Worked: Biceps

Other Muscles: Chest, Shoulders

Equipment: None!

Guide:

1. Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
2. Raise your arms up and hold until you feel a stretch in your biceps.

STEP 1:  

STEP 2: 

Main Muscle Worked: Triceps

Other Muscles: Lats

Equipment: None!

Guide: 

1. Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.

Main Muscle Worked: Triceps

Other Muscles: Shoulders

Equipment: None!

1. Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.

STEP 1: 

STEP 2:

Main Muscle Worked: Forearms

Equipment: None

Guide:

1. Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
2. Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.

STEP1: 

STEP 2: 

Main Muscle Worked: Forearms

Equipment: None!

Guide:

1. Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter “T: Your palms should be facing down. This is the starting position.
2. Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion. Tip: Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.
3. Repeat for the recommended amount of repetitions.

Variation: You can hold small weights to add resistance.

STEP 1: 

STEP 2: