Exercise Program

Supermans

• Lay face down on the floor or bed.
• Arms straight up over head.
• Lift the head up away from the floor and do not let your nose tip up or down. It should face straight down.
• At the same time drop your shoulders down towards your feet and then lift the arms up off the ground.

3 way prone lateral raise

• With thumbs up raise the arms up so they are horizontal to the ground. Slowly lower.
• This time perform the exercise with the thumbs pointing down to the ground.
• Then repeat with the thumbs point forward.

Ski-jumpers

• Lay face down. Arms by your sides with your palms flat on the floor. Lift head up but don`t let the nose tilt up or down; it should always point down towards the ground. At the same time squeeze the shoulder blades back and down . The arms will lift up off the ground at this time arms turn so the palms face out to the sides.
• Field goals
• Lay face down with your shoulders off the edge of the bend.
• Arms handing down (if they hit the ground that is ok).
• Squeezes the shoulder blades back and down.
• Lift the elbows up so they are horizontal to the ground.
• Then rotate hands up so they are horizontal to the ground.
• Then lower back to the start position with the arms handing down.

Quadrupeds with retractions and plus

• This is a hard one to describe.
• Started on all fours.
• Keep the back straight.
• Relax the shoulders so that the shoulder blades squeeze together (lowering phase).
• Then using your arms reach as far as you can (lifting phase), without your upper or lower back arching.
• Hold a the top position (holding phase)

Understanding the ratio; A:B:C

A – the first number is the lifting phase
B – The second number is the hold phase (typically at the top position of the exercise)
C – The third number is the lowering phase