August Exercise Week 4

August Week 4 Exercise and Stretch

Exercise: Reverse Dumbbell Stretch

1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other.
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Slowly lower the weights back down to the starting position while inhaling.

Stretch: Shoulder Shrugs

1. To prevent your traps from tightening, and to release tension from the traps, do shoulder shrugs regularly throughout the day.
2. Exaggerate the movement by pulling your shoulders all the way to your ears, holding them there for a few seconds, and then letting them fall to a relaxed position. You can also loosen your traps by rolling your shoulders in both directions.