FIT Colorado Physical Therapy

- Laying on bench or elevated surface, maintain flat back with knees bent - Hold light weight either plate or dumbbell and raise arm over head as far as pain free - Keep elbow straight and ribs down to maintain full connection through trunk.

- Kneel on soft surface with bench or surface in front of you - With PVC pipe in hand, knee forward over the bench and slowly bend elbows. The PVC pipe allows arms to stay in line - Breathe deeply stay in pain-free range of motion

- Kneel on soft surface - Keep thumbs up and gradually bring chest and head down to the floor - Deep breathing and stay in pain-free stretch for 30" - Can increase stretch by lifting hand off surface for 3' each side.