- Marching. Take a deep breath through your diaphragm (lower stomach). As you exhale, raise your arm to the sky and march the opposite knee. Visualize your spine being lengthened up into the sky as you lift your arm. Make sure to do this exercise slowly, synchronized with your breathing. Remember to lift your arm and march as you EXHALE. Repeat 5 times, always exhaling for 4 seconds as you do your march.
- Pullups in standing. Take a deep breath through your diaphragm (lower stomach) as you raise your arms to the sky. Exhale and visualize your spine being lengthened up into the sky as you visualize yourself doing a pull-up. Make sure to recruit and tune into your shoulder and back muscles as you do your “pull-up”. Repeat 5 times, always exhaling for 4 seconds as you do your “pull-up”.
- Rows in standing. Take a deep breath through your diaphragm as you bring your arms forward. Exhale and row your arms, pinching your two shoulder blades together in the back. Make sure to visualize your spine being lengthened up as you exhale. Repeat 10 times.
- Pec stretches. Take a deep breath through your diaphragm as you bring your arms forward. Exhale and bring your arms back, pinching your two shoulder blades together in the back and feeling a stretch in your chest/shoulder region. Make sure to visualize your spine being lengthened up as you exhale. Repeat 10 times.
