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Neck

With accessories:

0

Without accessories:

1

Shoulders

With accessories:

5

Without accessories:

7

Shoulders

With accessories:

5

Without accessories:

7

Shoulders

With accessories:

5

Without accessories:

7

Shoulders

With accessories:

5

Without accessories:

7

Lower Back

With accessories:

2

Without accessories:

10

Lower Back

With accessories:

2

Without accessories:

10

THE EXERCISES

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Scapular Protractions

Difficulty What is this good for: Strengthening the serratus anterior; Stabilizing the shoulder.
Accessories:

Elastic Tube Resistance Band Set

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Steps

  1. Position the tube resistance band under the TPR with a double knot (Featured on "Tube Band - Loop Tying" video)
  2. Lay on Trigger Point Rocker
  3. Bend both knees and keep the feet planted on the ground
  4. Bring the hands towards the ceiling
  5. Make sure the tube lines up directly over each shoulder
  6. With your hands pointed towards the ceiling, pinch your shoulder blades together and spreading them apart to punch your hands towards the ceiling
  7. Make sure to keep the elbows extended throughout the exercise to isolate the movement to the shoulder blades
  8. Hold for 2-3 seconds and slowly return to the starting position
  9. Repeat 8-12 repetitions for 2-3 sets
  10. To increase the intensity: Increase set/reps, Use a heavier tube resistance band

Add-Ons

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