Chest Doorway Stretch
- Stand at a doorframe, arms at a 90° angle on both sides
- Step one foot forward to lean gently
- Keep core engaged, ribs down
- Feel the stretch across the chest and front shoulders
- Hold 20–30 sec x 3 sets
Wall Angels
- Stand back-to-wall, feet 6 inches away
- Press head, upper back, and tailbone lightly into the wall
- Raise arms in a “W”
- Slide up slowly into “Y”, then come back down
- 10–12 reps x 3 sets
Scapular Retraction (Band Pull-Apart)
- Hold a resistance band in front, arms straight
- Pull apart while squeezing shoulder blades together
- Keep shoulders down, neck long
- Return slowly and controlled
- 12–15 reps x 3 sets
Face Pulls
- Anchor a resistance band at head height or use a cable machine
- Pull toward face, elbows high and wide
- Squeeze shoulder blades, avoid shrugging
- Pause 2 sec, return slowly
- 10–12 reps x 3 sets
Thoracic Spine Foam Rolling
- Lie on your back, place a foam roller under your upper spine
- Support head with hands, elbows pointing up
- Lift hips and roll from mid-back to upper-back
- Pause on tight spots 3–4 sec
- 60–90 sec x 2 sets
Y-T-W Holds
- Lie on your stomach or hinge forward at the hip (standing variation)
- Lift your arms in three shapes: first, like a V over your head
- Then straight out like a T, then bend your elbows to make a W.
- Pause for 2 seconds as you move forward with each shape
- Shoulder blades squeezed, palms facing down/out/up, respectively
- Don’t strain the neck
- 6 cycles x 2–3 sets
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