Key Points

• hold the pec stretch
• use long, slow strokes
• scrape for 30 seconds

Key Points

• scrape neck to shoulder
• lean head away as you scrape
• scrape for 30 seconds

Key Points

• sit back on heels
• feel the stretch through your lats
• hold for 30 seconds

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Key Points

• foam roller under spine
• relax arms and shoulders
• feel the stretch in your chest and shoulders
• hold for 30 seconds

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Key Points

• push shoulder blades apart
• keep elbows straight
• 2-4 sets of 6-12 reps

Key Points

• squeeze shoulder blades together
• move arms up without pain
• 2-4 sets of 6-12 repetitions