ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Bilateral shoulder flexion with wooden dowel – Keeping elbows close together (use band if required). Walk hands along wooden dowel, as wide as possible – 7 deep, slow breaths.

• PNF slow arm lowering with band – Bending opposite leg to help get into overhead position. Focus on trunk and shoulder position throughout movement. Only arm should be moving – 7 reps each side, 5 sec lowering phase.