• Shoulders Stretch Variation One

  Novice

  

  

  1

  Reach one arm behind your body, with your elbow pointing upward behind your head.

  2

  Assist the stretch with your other hand on your elbow to engage your shoulder.

  3

  Pause for a few seconds, then repeat the stretch with your other arm.

• Alternating Pole Rotation

  Beginner

  

  

  1

  Start with the pole in front of you with an overhand wider than shoulder width grip.

  2

  Rotate one arm overhead and behind while keeping the other arm in front of you.

  3

  Then rotate the other arm.

  4

  Bring the original arm back to the starting position, then the other arm. Repeat.

• Pole Rotation

  Beginner

  

  

  1

  Start with the pole in front of you with an overhand wider than shoulder width grip.

  2

  Rotate both arms overhead and behind you while leaving your elbows mostly extended.