Back

1) Lay face down on the floor with your arms stretched out directly overhead.

2) Raise your arms, chest, and legs off the floor and hold a few seconds, squeezing all muscles.

3) Return to starting position.

4) Repeat 12 – 15 times; perform 2 – 3 sets.

1) Stand and grasp weights, a resistance band, or a towel, with your arms extended overhead and slightly wider than shoulder width, palms facing forward.

2) Sit down, lean back slightly.

3) Slowly lower your arms toward your chest (keeping your hands shoulder-width apart) while squeezing your shoulder blades together. Keep your chest up, abs contracted, and elbows bent down toward your waist.

4) Return your arms to the starting position.

5) Repeat 12 – 15 times; perform 2 – 3 sets.

1) Lay face down with your legs extended and toes pointed.

2) Place your hands on the floor under your shoulders and keep your elbows tucked in close to your body.

3) Slowly lift your head and chest; keep your feet and forearms on the floor and your shoulders back and down. Hold this stretch for a few moments.

4) Return to the starting position.

5) Repeat 12 – 15 times; perform 2 – 3 sets.

1) Hold a dumbbell in your right hand, and rest your left knee and left hand on a bench.

2) Bend your right knee slightly, keep your shoulders square, tighten your abs, and keep your head in line with your spine.

3) Allow your right arm (holding the dumbbell) to hang down directly in line with your shoulders and your palm to face in.

4) Slowly pull the dumbbell up toward your ribs, keeping your elbow close to your side.

5) Return to the starting position.

6) Repeat 12 – 15 times with each side; perform 2 – 3 sets.