June Week 4

June Week 4 Exercise and Stretch

Exercise
Forward raises

• Start by standing with the feet shoulder width apart and the torso in an upright position, with a dumbbell in each hand.
• Turn the dumbbells so that the palms are facing your thighs and slightly bend at the elbows.
• Keeping your arm relatively straight, raise your right arm in front of you until the dumbbell is directly in front of your shoulder.
• Pause and slowly lower to the starting position.
• Repeat the movement with the left arm, and continue alternating arms until all repetitions are complete.

**keep the abdominals tight and the lower back in a neutral position**

Stretch
Foam Roller Rotator Cuff Release: improve the flexibility of the rotator cuff muscles

• Place the foam roller under your shoulder blade (rotator cuff)
• Using your legs, slowly move your body forwards and backwards allowing the roller to massage the shoulder blade region and back of the shoulder. 
• Breathe normally keeping your muscles relaxed. 
• Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can also be performed with your hands behind your head or your arms across your chest.