Arm strokes

Starting out on your belly, arms extended out in front while keeping your head in a neutral position and gaze forward. Take one arm at a time, in a circular backward motion almost like you are swimming. Don’t rush the movement, work through your shoulder socket mobility from one side to the other. Complete a total of 10 then move onto the seated hold.

Seated hold

Bringing yourself up into a seated position, envision an imaginary seat behind you. Keep your weight in the heels so that you are not up on your toes. Arms are extended in the overhead position. Hold this position from 20-30 seconds.

Repeat 4x