Purpose: To strengthen the area between the shoulder blades, lengthen the chest, and increase mobility around the shoulder joint.
Action: Stand tall holding a broomstick or a towel at shoulder height. Apply tension to the broomstick/towel by actively trying to pull it apart. Maintain this tension as you lift your arms up and behind your head. Go to a point where you can feel a squeeze between your shoulder blades and a stretch in your chest.
Sets/Reps: Do 5-8 repetitions with a 3second hold at the back position. This exercise can be used as part of a warmup or as an active recovery between more intense exercises.
Points of Concern: Be careful to keep shoulders as far from ears as possible throughout the entire range of motion. As you move from rep to rep with this exercise you should notice that you are able to move the broomstick/towel back a bit further each time but do be careful that you don’t reach too far beyond your limits.
This simple exercise can also be used to counteract the effects of typing at a computer for hours at a time, so keep a broomstick/towel at your desk while you work and every 45-60mins do a quick set.
Josh Neumann, BHK, PTS, TSCC-1
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