The following healthcare information is intended as an information resource only and should not be used as a substitute for professional diagnosis and treatment.
| Simon’s technique Stand facing the wall, with your toes about 30cm away from it. Pin the foam roller between the wall and the pinky side of both hands (like a Karate chop). The angle between your elbows and forearms should be less than 90 degrees. As you inhale, glide your arms upwards as the foam roller moves up the wall. Keep your shoulders pulled back and down during the movement. Move as high as you can without shrugging. Keep you core engaged. Pause at the top of the movement. Exhale as you press the foam roller into the wall harder and pull it down towards your toes back to the position you started in. Keep the head back and chin tucked in throughout. | video soon |
| Standing straight arm pulldowns Stand tall with your shoulders back and down, and core engaged. Feet shoulder width apart. A slight bend in your knees is fine. Keep your arms straight as you pull the cable down to just past your torso. You should feel this in the armpit region. Be sure to not let yourself hunch forward. Exhale as you pull down, inhale on the way up. On the way up be sure to not let the shoulders shrug upwards. | video soon |
| Standing straight arm pulldowns (with neck lateral flexion) Stand tall with your shoulders back and down, and core engaged. Feet shoulder width apart. A slight bend in your knees is fine. Keep your arms straight as you pull the cable down to just past your torso. You should feel this in the armpit region. Be sure to not let yourself hunch forward. Exhale as you pull down. Once your arms are at the side of your body, gently tilt your head to the side (lateral flexion). Hold for 3-10 seconds. Bring your head back to neutral position. Return your arms back to the starting position, without letting your shoulders shrug. Repeat the movement but now tilt your head to the opposite side. | video soon |
| Supine pullovers Lie on your back, with your feet propped up on the bench. You are holding the dumbbell over your head using a triangle hold position with your hands. Bring the dumbbell back over your head until the arms are parallel to the floor. If you cannot go that far back, your trainer will accommodate you with more specific instructions. Keep the arms straight at all times. Exhale as you return to the starting position. Keep the shoulders pulled down towards the torso during the movement. Do not let your lower back leave the support of the bench. |  |
| Prone “L's” Lie face down on a mat with something supporting your forehead (pillow, yoga block). Tuck your hips in and engage your core throughout this exercise. Assume a 90 degree angle position between your forearms and biceps, as well as between your triceps and torso. Thumbs will be pointing up towards the ceiling. Exhale as you raise both your arms, squeezing your shoulder blades together. Make sure to pull your shoulders down as you do this so there is no shrugging. Option: no forehead support for more thoracic extension. | 
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| Martinis Stand facing the wall. The pinky side of the hands and forearms should all be in contact with the wall. The starting position should look like a “V” where your elbows are closer to your midline than your hands. Exhale as you glide the hands upwards into a wider “V.” The forearms and elbows should never leave the wall as you gently press forward and up. Keep your core engaged during the exercise. Pull the shoulders down towards your feet as you glide the arms up. | 
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| Prone Penguins Lie face down, with a something supporting your forehead (pillow, yoga block). Arms will be straight and resting at the side of your body, with the palms facing towards the ceiling. Pull your shoulders down towards your hips, engage your core, and try raising your palms upwards as you keep the shoulders back and down. Imagine trying to squeeze something between your arm and torso as you do this. | 
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