Waxing

• Sit up straight with elbows at sides and bent to 90 degrees (right angle).
• Push shoulders together and down, with palms facing the floor.
• Make a waxing motion in the air while maintaining the above position. **Keep elbows "glued" to sides while completing motion.**
• Do this for 20 seconds. Repeat 4 times.

• Stand against wall with feet shoulder width apart.
• Gently press low back against wall.
• Place back of elbows, forearms, and wrists against wall.
• Bring arms up and down slowly in a small arc of motion while keeping elbows in contact with wall.
• Do this 10 times.

• Lie on either side with your arm resting against your side.
• Bring hand up to ceiling and back down slowly.
• As arm comes up, your shoulder blade should move back towards other shoulder blade.
• Do 3 sets of 5-10 repetitions.

• Lie on stomach on a pillow, with forehead resting on a rolled towel to keep neck in neutral.
• Bring arms out to sides with elbows bent to 90 degrees.
• Lift arms up while squeezing shoulder blades together.
• Hold each 3-5 seconds, and do 3 sets of 5-10 repetitions.

• Sit up straight on a chair.
• Keep elbows very close to sides and pull back on a resistive band as shoulder blades come back and down.
• Return to start position slowly.
• Do 3 sets of 5 repetitions.

• Sit in chair with back supported.
• Tighten stomach as if someone were going to punch it.
• Press fingers into abdomen and tighten abdominals even more to resist pressure of fingers. ** keep breathing!!!**
• Hold 15 seconds. Repeat 5 times.

• Stand with buttocks, and back, against wall.
• Bring feet 12" from wall. **Keep back against wall.**
• Lower down until knees are bent to about 60 degrees keeping abdominals tight.
• Raise back up to where knees are slightly bent.
• Do 3 sets of 10 repetitions.

• Sit at edge of chair with feet slightly behind knees.
• Stand up while keeping neck erect and spine erect. Your back should not bend forward.
• Immediately return to sitting, but do not put full weight on chair.
• Do 3 sets of 10 repetitions slowly.