1. Scapula retraction in prone
  2. Scapula retraction in prone with arm lift
  3. Scapula retraction in prone with arm lift at 45 degrees abduction
  4. Scapula retraction with theraband
  5. Prone arm pull downs
  6. External rotation in 0 degrees abduction
  7. External rotation in 90 degrees abduction
  8. Scapula setting and pull through
  9. Plank
  10. Advanced plank
  11. Sapp
  12. Bridge
  13. Clams
  14. Single leg squat
  15. Plank on fitball
  16. Sapp on fitball
  17. Fitball hip/knee extension
  18. Scapula pushups
  19. Thoracic extension over foam roller
  20. Lat dorsi stretch
  21. Ballistic thoracic rotation
  22. Thoracic rotation – sustained hold
  23. Hip flexor stretch
  24. Piriformis stretch
  25. Self massage with ball – gluteals
  26. Itb with foam roller
  27. Upper trapezius and levator scapulae stretch
  28. Plantarflexion stretch