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 (20 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 or floor 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.

(4) Stability Ball Chest Stretch 3x10 seconds each side OR Two Arm Door Frame Chest Stretch

• Use a 55 - 75cm stability ball.

• Door stretch, watch for pushing head neck forward, keep it back and neutral. Watch for arching of lower back. Relax into the stretch and breathe.

(5) Side Lying T-Spine Opener 2x5-8 reps each side with 1-3 breaths

• Watch for hips moving as you open up, hips stay stacked in the side lying position. Motion comes from the chest, thoracic (mid spine) and shoulders.

• Watch for shoulders elevating towards ears. Keep the shoulder packed.

• Don’t force the arm to the floor. Work with your restriction or limitations for best results.

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) Ball Combo One - Y’s, T’s to Cobras 6-12 cycles.

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

• Complete the row slowly, keep spine neutral, abdomen tight, shoulders and pelvics parallel to the floor.

• Hold end range of motion for 5-10 seconds.

(2) Seated Elevated or Standing Shoulder EXTERNAL Rotations with 3-10+lbs.

• 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.

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

• You will be a little stronger with these so use appropriate resistance that creates fatigue towards end of set.

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

• Watch for shoulder rounding forward as you fatigue.

(4) Quadruped Thoracic Rotations with Hand behind head while gently touching ears, 8 reps each side, holding each end point for 2-3 breathes.

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

• Follow with head and eyes, slowly.

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

• Head follows rotation.

(5) Standing 1 Arm Dumbbell STRICT Shoulder Press 6-12 reps.

• Ground your feet, soften knees, engage glutes/core.

• Slowly raise, don’t snap the DB.

• Hold end range of motion 1-5 seconds, even walk around a little.

(6) 2 Arm Supported Back Row with 5 sec holds x 6-10 reps.

• Raise bench 15-20º, usually first pad position.

• Keep core engaged, chest slightly lifted off pad but watch for excessive arch in lower back.

• Pull towards your pocket as you retract shoulder blades. Watch for shrugging of shoulders.

Finish with

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

(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.