5. Prone Extension with Abduction
Sets/Reps: Start with 2 sets of 5 reps and progress to 3 sets of 8 reps
Purpose: To stretch out anterior shoulders and strengthen posterior shoulders
Description: Lying prone (face down), place both hands behind the small of your back. Slowly retract shoulder blades (squeeze them together) and reach your hands as far down toward your feet as you can. Once you can no longer reach, raise your hands off your back and elevate as high as you possibly can. Slowly release your hands and bring them to a T position (arms straight out to side), while keeping them elevated above the ground as high as possible.