Seated Cat/Cow:
· Sit up straight in your chair with your shoulders relaxed down your back. Start with a simple inhale though the nose and pull your chest plate forward while retracting your shoulders back.
· On the Exhale breath bring your shoulders forward and dome through your back.
· Continue to flow though the two poses with your inhale and exhale breath pausing and holding if areas feel tight.
· Stay mindful of keeping your neck neutral by keeping your chin slightly pulled into your chest.
Pectoralis Minor and Major:
· Stand in a corner of your home and start by Goal Posting your arms and placing your hands onto the wall.
· Stager your legs and aim for keeping the hips neutral.
· Lightly press your chest plate forward until you feel a stretch in the front of your chest.
· Alternate your arms from a Goal Post position to a wide T position to a Y position. Hold each position for about 45-60 seconds to target the different angles of these muscles.
· Stay mindful of keeping your shoulders relaxed and your neck neutral by keeping your chin slightly pulled into your chest.
Triceps:
· Sit up straight in your chair with your shoulders relaxed down your back
· Bring your Right arm straight up to the sky and bend at your elbow.
· Take your Left hand and lightly hold the Right elbow while gently pulling back
· Keep your shoulders relaxed and back neutral by engaging the belly.
· Perform for 45-60 seconds on each side.
The Lat’s (Latissimus Dorsi)
· Start by standing upright with feet hip widths distance and facing a wall
· Place both hands from the shoulders onto the wall and press your body back as you hinge from your hips and fold half way
· Think about pulling your hips away from your hands as you press your hands into the wall. Hold for about 1 minute.
· To isolate each side stand with your arms reaching up to the sky and grab onto the Right wrist with your Left hand and reach over to the left side while your hips drift to the right. Hold for about 15 seconds and switch to the other side. Perform 2-3 times on each side.
Biceps/ Wrist Flexors
· Sit up tall in your seat and extend your Right arm out at a 90 degree angle while pointing your fingers down to the floor.
· Use your Left hand for some overpressure to stretch the biceps and wrist flexors deeper.
· Hold this stretch for 30-45 seconds and switch to stretch each side
Wrist Extensors
· Sit up tall in your seat with your shoulders relaxed down your back
· Place both hands together in a reverse prayer position
· Lightly draw the hands up until you feel a comfortable stretch into the wrists and hold for 30-45 seconds.