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Shoulder/Pec Stretch
Using a doorway, post, etc., firmly grab with one hand at about shoulder level. With a "soft"
elbow, twist from the hips away from the arm until you get a mild stretch in the chest and
shoulder. Hold for 15 seconds and then repeat with opposite arm.
Cu ganter
Rear Delt Fly
Get on a reardelt fly machine !to prevent cheating" and use a neutral grip. #eep your chest
against the pad throughout the movement. $f you can%t understand the directions on the
machine, give up on postural correction training and go play in traffic.
Alternate Exercise: Bento!er Laterals
&end over at the waist, placing the weight on the heels and 'eeping the chest up. (rom the
starting position, s)uee*e the posterior deltoids and raise the dumbbells to a point parallel to
the ground. +)uee*e at the midpoint and then return slowly to the starting position. ,on%t use
the upper traps- this isn%t a shrug.
Du"##ell External Rotations$ el#o% su&&orted at '( degrees
+it sideways on a preacher bench and support your elbow while holding a dumbbell. $n the
starting position, there will be /01 angles at both the shoulder and elbow 2oint- in other words,
it%ll loo' li'e you%re waving to someone with your elbow propped up.
(rom this position, lower the dumbbell forward !internally rotating the humerus" so that your
palm faces toward the floor while maintaining the /013/01 shoulder3elbow angles. 4nce the
dumbbell has reached the pad, reverse directions by e5ternally rotating the shoulder to return
to the starting position. #eep the chest high and chin tuc'ed throughout the movement.
)neAr" Prone Lo%er *ra& Raises
$deally, this e5ercise is performed facedown with your chestsupported on an elevated flat
bench !i.e. longer legs, so that you%re higher off the ground". However, if you don%t have
access to such a bench, you can do it bentover- 2ust ma'e sure that your upper body remains
parallel to the floor at all times !no cheating."
Hold a dumbbell in one hand with a supinated group !the thumb points up at the top of the
movement". &egin with the arm dangling below you on the bench. Hori*ontally adduct !thin'
reverse fly" your arm while maintaining the thumbup position. 6t the top, your arm should be
at the / !left" or 7 !right" positions, and the upper arm and torso should form a /0degree
angle. 8hroughout the movement, concentrate on retracting the scapulae while 'eeping it tight
to the rib cage !no winging".
Pe scaun
Di& Shrugs
+et yourself up as if you had 2ust completed a dip with bodyweight- 'eep the body as vertical
as possible !minimi*ing forward lean". With the elbows loc'ed, shrug your shoulders so that
all the movement occurs at the scapulae. $t%s very important that you attempt to 'eep your
scapulae held tight against the rib cage throughout the movement- do not let them wing. $f you
don%t have access to a dip stand, you can do these off a bench !as shown below".
+os
,arrior Lunge Stretch
Go into a lunge with the arms outstretched overhead. #eeping the head and chest up, let the
hips sin' down and shift your weight forward so you get a stretch in the front of the hip on the
"down" side. ,on%t place your hands on your 'nee or lean too far forward or arch the bac' to
increase the stretch- 2ust let the hips sin' and shift forward. Hold for 15 seconds, and then
switch sides. 9epeat as necessary.
Sca& Pushu&s
8his e5ercise is also 'nown as a ":ushup :lus." &asically, it%s a pushup without any
movement at the glenohumeral or elbow 2oints. Get set up as if you were going to do a
pushup, and then 2ust allow your shoulder blades to retract without bending your elbows. ;ou
should drop about two inches toward the floor.
8o reverse the motion, protract the scapulae until you%re bac' in the starting position. 8his
e5ercise activates and strengthens the serratus anterior, a muscle that is crucial in holding the
scapulae tight to the rib cage, thus preventing scapular winging.
Pe saltea
Su&ine Bridge
<ie on your bac' with your legs bent to appro5imately /0 degrees and the feet flat on the
floor. (rom the starting position, s)uee*e the glutes li'e you%re trying to pinch a )uarter and
raise your vertebrae off the ground one at a time. Hold and s)uee*e at the top, then return
under control to the starting position. 6dded bonus= ,o this rapidly to music and girls may
stic' dollars in your shorts.
-* Band/*ensor Fascia Latae Stretch
<ie supine with the 'nees fle5ed to /01. 8o stretch the right side, cross the right leg over the
left so that the lateral aspect of the right an'le is in contact with the left )uadriceps. >e5t,
reach through !with the right hand" and around !with the left hand" to grasp the left hamstring.
:ull the left leg toward your face, thus applying pressure on your right an'le to move in the
same direction !don%t let the 'nee move, though- you can actually push away on it". ;ou
should feel a stretch along the lateral aspect of the right thigh, particularly where the glutes
begin. :erform the opposite steps to stretch the left $8& and 8(<.
Dead Bug *%ists
<ie supine with your legs bent to appro5imately /0 degrees and e5tend your arms as shown.
,raw your navel towards your spine, pressing your low bac' into the ground. While 'eeping
the stomach tight and bac' flat, rotate your torso slightly from one side to the other.
6nother note= $f at any point during the movement the bac' comes off the floor, stop the
movement and return to the starting position.
Chin *uc.s
<ie supine with the head flat on the floor. (rom the starting position, tuc' the chin towards the
chest, but 'eep the head on the ground !e.g. don%t let the suboccipitals and +?@ ta'e over the
movement." Hold, rela5, and then repeat as necessary.
Prone Co#ras
<ie face down on the floor with your arms lying ne5t to your torso with the thumbs up.
$nitiate the movement by s)uee*ing the shoulder blades together and raising your upper chest
a few inches off the floor.
6 'ey point= as you come up, e5ternally rotate your arms so at the midpoint your palms are
facing down. Hold and s)uee*e at the top, then lower under control to the starting position.
;ou%ll be doing a set of these at two positions= / and 7 !arms directly out to the sides" and 10
and A !arms slightly forward of the previous position1'ind of li'e +uperman".

/B7
10BA
Single Leg /nee to Chest on Foa" Roller
<ie supine with a foam roller positioned directly underneath your spine !parallel to it"
between your bac' and the floor. :osteriorly tilt the pelvis utili*ing abdominal hollowing- this
should flatten out the lower bac' !neutral spine" and allow you to maintain contact with the
roller with your lumbar spine.
9aise one 'nee to the chest while maintaining the flat bac' position. (or most individuals, the
actual movement appro5imates /0175 degrees of hip fle5ion. 6 good tric' is to place your
hand on your abdomen during the movement to develop a better awareness of abdominal
firing !as opposed to hip fle5or firing".
>ote= $f you don%t have access to a foam roller, you can pic' up one of those pool noodles
children use in swimming pools to stay afloat. ;ou%ll probably have to cut it in half, but it%s
important to have one of these items in place for sensory feedbac'.
Prone Bridge and Side Bridge
(or the prone bridge, bend the elbow so your upper and lower arms ma'e /0degree angles,
and ma'e sure the elbows are placed directly underneath the shoulder. &race your entire core
area and 'eep your hips up and inline with your legs and torso. (or the side bridge, you%ll
only be bracing with one arm at a time. "+tac'" the feet and 'eep your body in a straight line.