Kneeling Ball Side Drape
The kneeling ball side drape stretches the hips and torso. The stability ball provides an excellent surface in which to "melt" relax into. The surface provides allows you to stretch through a greater range of motion than if you stretched on the floor. Stretching should be performed after a workout when the muscles are thoroughly warmed up.
Kneeling Ball Side Drape — Arm At Side
The kneeling ball side drape with arm at side stretches the hips and torso. Positioning your arm at your side helps stabilize your body as you relax into the stretch. The surface provides allows you to stretch through a greater range of motion than if you stretched on the floor. Stretching should be performed after a workout when the muscles are thoroughly warmed up.
Kneeling Ball Side Drape — Arm Over-Head
The kneeling ball side drape with arm overhead stretches the spine and torso. By placing your arm overhead you increase the stretch of the upper-back "lats". The surface of the stability ball increased the range of motion and therefore the effectiveness of the stretch.
Ball Side Drape
The side drape performed on the ball will help you relieve tightness in your trunk muscles. If you sit for long periods of time and your body feels tight, this exercise will get you feeling better. Let your body melt into the ball and relax your upper body. You can perform this exercise as part of your cool down and post-workout recovery. Perform the side drape for both sides of your body during the workout.
Ball Side Drape — Arm Over-head
The ball side drape with arms over head stretches the torso and back muscles. By extending the arm overhead you increase the effectiveness of the stretch and release tension in the shoulder blades. Hold your arms overhead for 30 seconds or as long as it feels good. Repeat often during back workouts and at the end of your workouts. Keep your feet apart to stabilize your torso.
Cat-Dog Stretch
The cat-dog stretch is perfect for anyone with an office job or after a long car ride. It helps improve flexibility of your spine which is essential for any type of movement or activity. This stretch can be performed anywhere, no equipment is needed. In between emails give the cat-dog stretch a try, it feels good.
Barbell Shrug
The Barbell Shrug is a great exercise for strengthening the upper trapezius and building mass.
Dumbbell Shrug
The Dumbbell Shrug is a great exercise for strengthening the upper back and neck muscles. You can incorporate the dumbbell shrug into your back workout, shoulder workout or upper-body workout.
Ball Side Drape — Arm At Side
The ball side drape with arm at side is an excellent stretch for the torso. This exercise can be added to your workout on your strength or cardio day. It's recommended that you perform the ball side drape with your arm at your side to help control the stability of the ball. Keep your feet apart to create a solid support base for your upper body. Exhale and melt into the ball.
Seated Neck and Wrist Stretch
The seated neck and wrist stretch is a good way to actively stretch your neck wrist and forearm. This exercise can be done anywhere and it is good for people with limited mobility in their neck or wrist. The seated neck and wrist stretch is good for beginner exercisers and people who spend a lot of time sitting at a computer.
Neural Mobility
The neural mobility stretch is a good exercise for office workers and people with a tight neck and shoulders. It can be performed anywhere, at any time. When doing this exercise it helps to think of lengthening your neck, not just leaning to one side. When done properly and regularly the neural mobility stretch should help improve the range of motion in your neck.
Seated Neck and Shoulder Stretch
The seated neck and shoulder stretch is a good way to actively stretch your neck and shoulder. This exercise can be done anywhere and it is good for people with limited mobility in their neck or shoulder. The seated neck and shoulder stretch is good for beginner exercisers and people who spend a lot of time sitting at a computer.
Shoulder Rolls
Shoulder rolls are a great mobility exercise for the shoulders, scapula, and upper back. Shoulder rolls help remove stress in the neck and trapezius muscles. Shoulder rolls can be performed in a forward and backward motion.
Sitting Nerve Stretch
The sitting nerve stretch relaxes the nerves in the neck and down the arms. The sitting nerve stretch can be performed at home or in the office to facilitate unrestricted movement in the neck and arms.
Wall Nerve Stretch
The wall nerve stretch relaxes the nerves in the neck and down the arms. If you have a tight upper back or neck, this stretch may help. Provide gentle pressure and be sure to stop if you feel pain or discomfort.
PowerBlock Upright Row
PowerBlock upright rows strengthen and define the shoulders and traps. The biceps also assist in pulling the dumbbells up. The dumbbell upright row should be performed with a moderate weight and care must be taken to use proper technique. If too heavy of a load is used with improper technique a shoulder injury may occur. A common injury at the shoulder joint is "impingement" in which the bones pinch the tendons in the shoulder rotators.
