1. Shoulder & Back A B 1. Arm Circles: 15 Reps Deltoids, Trapezius, & Rhomboids 1. Stand and extend your arms parallel to the floor, with palms facing behind you and thumbs pointing to the ground (A). This is your starting position. 2. Slowly make reverse circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement. 3. Reverse the circles in the opposite direction. This time, palms will be facing forward with thumbs pointing up (B). Healthy shoulder blades are a rarity in our society. The problem is the amount of time we spend sitting in front of computers and steering wheels. The hunched position we tend to assume in these situations can lead to permanent forward rounding of the upper spine, called kyphosis. This posture inhibits the ability of the scapula (shoulder blades) to tilt backward and create space for the rotator cuff in the shoulder joint when the arm is lifted overhead. As a result, the rotator cuff gets pinched, causing tissue damage and pain known as impingement. It doesn't stop there. In the keyboard-typing and steering-wheel- grasping positions our shoulders are internally rotated and protracted (pushed forward) for long periods of time. This leads to laxity and weakness in the muscles that externally rotate and retract (pull back) the shoulders. The pectoralis major (chest muscle) is one such muscle affected by this. Follow along with these stretches to open up your shoulder joints and help prevent kyphosis in your upper body.. Safety First: These exercises are intended for healthy adults capable of safely performing the exercises demonstrated herein. Not all exercises may be appropriate for your current level of fitness. You understand there may be health risks associated with activities requiring physical exertion; as such, perform these exercises at your own risk. Consult your physician before starting any exercise program. Consult MediFit Fitness Center staff if you have questions regarding these or other appropriate exercises for your current fitness level. SHOULDER & BACK 3. Scapular Wall Slides Upper and Lower Trapezius, Serratus Anterior 1. Stand with your upper back, glutes, and heels against a wall. 2. Bend your arms to ninety degrees and raise them so that your upper arms are parallel with the ground and the back of your wrists and elbows are in contact with the wall. Your shoulder blades should be retracted and depressed. (A) 3. Slowly extend your elbows to bring your hands up over your head, while trying to keep your elbows and upper body in contact with the wall. (B) Move with your current range of motion. As mobility improves in the shoulder joint, this exercise will become easier. 4. After a pause at the top of the motion, reverse the motion by slowly lowering arms back down to the starting position. Again, maintain elbow and upper body contact with the wall. While lowering, concentrate on pulling your shoulder blades (scapulae) down and squeeze at the bottom. 2. Overhead Shrugs: 15 Reps Upper Trapezius & Supraspinatus 1. Stand straight with feet shoulder-width apart. Lace fingers together with an underhand grip and extend arms overhead. (A) This is the starting position. 2. Shrug your shoulders as high as you can (B). As you press through the stretch, imagine your arms lengthening by 2-3 inches. Pause, and then return to starting position. Repeat. A B A B

2. Shoulder & Back 5. Full Can: 15 Reps Deltoids & Supraspinatus 1. Stand with arms at your sides, holding a weight in each hand (A). 2. Lift arms to shoulder level (B). Your arms will be angled forward slightly, making a shallow “V” shape. 3. While keeping tension in your shoulder blades slowly lower the weight back to the starting position and repeat. 7. Pointed Elbows Stretch: Anterior Deltoids & Pectorals 1. Stand up straight (no slouching). Place both your hands on your lower back (fingers pointing down), and elbows pointing to the sides. (A) 2. Keeping your hands in position, draw both elbows backwards as much as you can. (B) 3. Pause and feel the stretch in your chest. Release and repeat as desired. 4. Good Mornings: 15 Reps Erector Spinae, Hamstrings, Gluteals 1. Standing tall, hold a Body Bar (broom stick or towel pulled tight will work as well) behind your shoulders (A). The bar should not rest on your neck. 2. Hinge your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor. (B) Keep a bend at the knees in this position. 3. Raise your body to starting position by elevating your torso and straightening the legs. Exhale during this portion of the movement. A B 5. Scapular Retractions: 15 Reps Latissimus Dorsi, Rhomoids, & Trapezius 1. Start by clasping your hands together (if you can’t clasp your hands together, use a towel and grip your hands as close together as you can). Raise your hands and place your palms behind the top of your head. Your elbows will be pointing at the opposite wall. (A) 2. Pull your elbows backwards by squeezing your shoulder blades together. Hold this position for 10 seconds. 3. Now, bring your elbows together to touch in front of your head (B). Hold for 10 seconds. A B A B A B 6. Scarecrows: 15 Reps Trapezius, Rear Deltoids, Biceps 1. Grab a light weight in each hand and stand with your feet shoulder-width apart. Bend the arms to a 90-degree angle, so that one arm is raised palm-forward and the other is lowered, palm-backward (A). 2. Keeping your arms at this 90-degree angle, rotate the arms to switch positions (B). 3. Right plus Left equals one (1) repetition. A B