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  • Core Stability 2 Opposite Shoulder Tap 4Pt Position

    Bring yourself to the 4 point position (on all fours). 90° angles at hips and shoulder and neutral spine.
    Lift your knees slightly off the ground supporting your weight on palms and toes.
    Maintain a toe placement roughly at shoulder width (the wider the leg stance the easier the exercise - the narrower the stance the more difficult it becomes.
    Tap your opposite shoulder with your fingertips.

  • Core Stability 1 Crosslateral Limb Raise 4Pt Position

    Bring yourself to the 4 point position (on all fours)
    90° angles at hips and shoulder and neutral spine
    Raise opposite limbs till they are parallel to the ground
    Hold for a split second and bring back to starting position

  • Lat And Shoulder External Rotation Stretch 1 Kneeling Dowel

    Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
    Sit your hips back onto your heels, pressing the head in between the arms.
    You should feel a stretch in your lats, triceps and deep in the shoulder joint.
    You can add movement (bend-extended arms) to mobilise the shoulder joint.

  • I's Prone

    Lie on your front with your arms extended and above your head.
    Point the thumbs up.
    Try to raise your arms off the ground keeping them straight.
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