Take your time when self massaging the recommended areas, be patient. Your searching for tender points within muscle tissue and fascia. This will help release tension and get in fresh blood / oxygen to the area. Breathe throughout massage session. You can use a Theragun or similar, but foam rollers and balls work best.

• Watch the videos provided below the workout. Practice each movement, take your time and focus on the positioning and feel for each. Think about what muscles are working, with proper engagement of your core and breathing. Strengthen this connection.

• Only go to the point of mild discomfort with any of the stretches and mobility exercises. DON’T force anything or work through pain.

• Options: Complete 1 round in the morning, midday, and at the end of day | complete 2-3 rounds within 1 session | Spread throughout your day.

Begin with Self Massage + Mobility (10 minutes)

(1) Chest area with 5 inch Ball, Lacrosse Ball against floor or wall, or Theragun

• Gently massage the upper and mid areas of your chest. Lean into the wall to increase pressure.

• Move slowly and pause on tender areas.

• Use a dense ball that won’t deform under pressure.

• Stretch chest afterwards between door frame, placing elbows just below shoulders, hands directly above elbows and flat. Watch for pushing your head forward. You can also use a 65 cm stability ball for 1 side at a time.

(2) Foam Roll Lat & Tricep area 2-5 minutes each side

• The latissimus dorsi is a long muscle of your back that ties into the front of your shoulder and runs all the way down connecting with the fascia of your lower back and pelvic. It can cause postural issues such as rounded shoulders, forward head, contributing to low back and hip disfunction.

(3) Upper Mid Trap & Rhomboids with 5 inch Ball, Lacrosse Ball or Theragun

• Use a wall or floor for ball placement and gently lay into, increasing pressure.

• Move slowly up and down, and in circles. Pause on tender areas.

• Use a dense ball that won’t deform under pressure.

Workout 2-4 Rounds

Move from one exercise to the next with minimal rest or active stretching/massage areas as needed between sets. Completing each exercise equals 1 round. 

(1) Bird Dog 8-12 reps 5 second holds for each side

• Don’t rush through these. Practice feeling the engagement of your core as you build tension.

• Wrists are directly below shoulders with shoulders packed. Press through hand with fingers splayed.

• Move slowly, hold end range of motion for 5 seconds while breathing with keeping tension in abdomen and glute.

• Watch for heel raising higher than hips, causing you to arch your lower back.

• Focus is on removing 2 points of contact and showing no weight shift.

(2) Standing Cobras 10-12 reps 3 sec holds with 2-6lbs DB’s

• Slight hinge forward with neutral spine. Don’t look up, keep head inline with spine. Keep abdomen tight, glutes engaged for support.

• Palms face forward throughout ROM (range of motion).

• Retract shoulders blades, bringing them close to spine, opening chest and drive shoulders back.

(3) Standing Shoulder Y Raises with 2-10+lbs Dumbbells, 8-12 reps with 3-5 sec holds at end range

• Focus on keeping shoulders down and packed, elbows FULLY extended when raising out front.

• DB’s raise no higher than shoulder height.

• Hold DB’s at end range for 3-5 seconds. Feel the mid back muscles working to keep your shoulders from raising toward your ears.

(4) Seated Elevated Shoulder EXTERNAL Rotations, 8-15 reps with 3-10+lbs Dumbbell

• Elbow is elevated so it is just below shoulder.

• Move slow throughout ROM.

• Place elbow and body towards end of bench for increased range of motion.

• Use a bench, stability ball or stand up supported by something that keeps your elbow just below the shoulder in its correct position.

(5) Standing Shoulder INTERNAL Rotations with Band 8-15 reps

• Place a small towel between elbow and side of body, creating about 2 inches of separation.

• Same cautions and how to’s as external rotations but resistance is in opposite direction.

• Watch for shoulder rounding forward as you fatigue.

(6) Quadruped Thoracic Rotations with Hand behind neck, 8 reps each side, hold end point for 2-3 breathes

• Lead with your elbow, retract shoulder blade toward spine.

• Bring the elbow all the under the body, towards opposite elbow. Then repeat.

• Head follows rotation.

Finish with

(1) Stability Ball Chest Stretch 3x10 seconds for each side with 65cm ball

• Keep shoulders square to floor, lowering evenly into the stretch.

• Keep head and neck neutral.

(2) Kneeling Stability Ball 2 Arm Lat Stretch 3x10 second Holds with 65cm ball

• Keep arms locked out at elbows with THUMBS facing up.

• Round back taking a breathe, repeat. Gently move in and out of stretch.