The TuneUp Program

It's important that these exercises be taken in the proper context, they are listed here purely for reference, you'll be guided to them throughout the program or by me directly, either through the forum or via an online consultation. Don't work through them without any supervision.

Anterior shoulder stretch

• This will stretch pectoralis major and minor, and coracobrachialis. If you keep your arm straight you’ll stretch the bicep brachii as well.
• Stand in a doorway and brace your elbow against the door jam.
• Open the front of your chest by turning your body to the opposite side as your arm pushes into the door jam.

Tricep and medial shoulder rotators stretch

• While either sitting or standing point your left elbow to the sky.
• Grab it with your right hand and pull to the midline.
• Push your left elbow forward into your right hand for six seconds.
• Relax, count to two, then stretch some more.
• Repeat twice.

Rhomboids and medial rotator stretch

• To stretch the right shoulder bring your right elbow across in front of your chest and rotate your shoulder so that your right hand is under your left arm.
• With your right hand pull your elbow into your body to stretch the back of your shoulder.