CORE: Stability Ball "30-30-30"
Back/Shoulder Matrix

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Matrix Directions: Perform each exercise below for »30 seconds non-stop then proceed immediately to the next exercise.  There should be NO REST in-between exercises!  Do 1-2 sets.  Use body weight only for resistance--no dumbbells or medicine balls are needed to benefit from this matrix.

1. Back Chop

2. Fly

3. Shoulder Retraction

Tips: This is an awesome and simple back/shoulder workout I created.  Because of the design, you get the best of both worlds--back side strength and front side stretch and all in just 90 seconds!  The key is to only use body weight so you can get a nice high reach as you lift arms and retract shoulders.  This maximum lift will then give you a nice stretch in the front sides of your shoulders which are areas where most people are tight from excessive computer work, driving, heavy weight lifting, and industrial work.

• Need Mobility Help?  If you need more help to loosen up the front part of your shoulders, see my Mobility Exercises.

*Note: These exercises are intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2.25.08)

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