At Home Exercise: Horizontal Pulls. Same as Diagonal, focus on using your back muscles to initiate the movement. Keep arms straight and make sure your shoulders are nice and relaxed. For more muscle recruitment, hold the end position for 4-5 seconds before returning to the start position. Target Muscles: Rhomboids, Middle and Lower Trapezius





At home exercise: Diagonal Band Pulls-Shoulder and Upper Back. Focus on using your back muscles to initiate the movement (Don’t just pull with your arms). Keep thumbs facing upwards. For more muscle recruitment, hold the end position for 4-5 seconds, then return to start position slowly. If you feel any pain, do not continue the exercise. This exercise is good for activating upper back muscles that are typically weakened due to sitting at a desk for prolonged hours and chest tension.


At home exercise for the shoulder/rotator cuff. External rotation: Perfect for those just getting starting with exercise as well as those who lift regularly. Very important muscle group to strengthen. The rotator cuff muscles; Supraspinatus, Infraspinatus, Subscapularis, and Teres Minor are often neglected muscles and when weakened, it may cause shoulder impingement, bursitis, tendonitis, or potentially frozen shoulder. Do this exercise before chest and shoulder press exercises to warm up the rotator cuff muscles. 2-3 sets of 12-20 reps. Targeted muscles: Infraspinatus and teres minor.