Overall Flexibility

Foam Roll:  3-5 minutes daily

Flexibility With Movement

Wall Angel and Wall Taps: 3 sets of 8

Movement Education For Low Trap

Multi level shoulder blade pull downs: 3 sets of 6

Multi position alternators: 3 sets of 6-8 each position

Low Trap Strength

Wall slide with shoulder blade pull down with and without the band: 3 sets of 10

Hands and knees chair or Swiss ball pulls: 3 sets of 10

Hanging reverse shrug, double and single arm. Three sets of 6 to 8


Scapular Muscles (Mid/Low Trap, Serratus, Rhomboids) and Rot Cuff Strength

Bent over Y, L and T:  3 sets of 30 seconds

Wall Clocks:  3 sets of 6 reaches each direction