Upper Body Self-care/Recovery for Robin E.

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You can use this program for to help relieve stress, mobilize, and strengthen the upper body along with some whole body moves. You can perform 1-3 sets of each (except the foam rolling and body clapping – stick with one set). There are videos for each movement.

ULT
Self-Massage: Foam Roll Lat
time 30-60s
Tempo controlled
Set Time Tempo
1 30-60s h:m:s Controlled
LAR
Self-Massage: T-Spine
time 30-60s
Tempo controlled
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Tempo
1 30-60s h:m:s Controlled
LAR
Self-Massage: Neck
time 30-60s
Tempo controlled
"How-To" self-massage for the Neck
Set Time Tempo
1 30-60s h:m:s Controlled
ULT
Supine Reverse Press
reps 5
Hold 3s
Rest 20s
Lie on your back, knees bent and arms bent like doing a chest press. Squeeze hands and press the backs of your arms into the floor for 3 seconds and release quickly as if doing a backwards chest press.
Set Reps Hold Rest
1 5 3s h:m:s 20s (h:m:s)
2 5 3s h:m:s 20s (h:m:s)
3 5 3s h:m:s 20s (h:m:s)
LAR ULT
Step Posterior with Overhead Reach
reps 10
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 10 Controlled 20s (h:m:s)
2 10 Controlled 20s (h:m:s)
3 10 Controlled 20s (h:m:s)
LAR UMT
Split Squat with T-Spine External Internal Rotation
reps 10 each side
0
Tempo controlled
Rest 20s
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps Tempo Rest
1 10 each side Controlled 20s (h:m:s)
2 10 each side Controlled 20s (h:m:s)
3 10 each side Controlled 20s (h:m:s)
UMT
Type 1 Spinal Motion Forced Exhalation
reps 3
Hold 3s
Rest 20s
Set Reps Hold Rest
1 3 3s h:m:s 20s (h:m:s)
2 3 3s h:m:s 20s (h:m:s)
3 3 3s h:m:s 20s (h:m:s)
ULT
Alternating Forward Lunge Wall Push
reps 5 each side
Hold 3s
Rest 20s
Set Reps Hold Rest
1 5 each side 3s h:m:s 20s (h:m:s)
2 5 each side 3s h:m:s 20s (h:m:s)
3 5 each side 3s h:m:s 20s (h:m:s)
LMT LAR
Body Clapping – Rib Cage/Arm Pits
reps 20s each area
Tempo fast
Set Reps Tempo
1 20s each area Fast