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0:22 Chest Stretch
- 5 second stretch, 5 second retract, 5 Sets
- Hold onto a rack/door frame with one arm
- Find a distance that creates a mild stretch on the chest
- 5 second hold
- Pull arm away from rack and hold
- 5 second hold

1:52 Scapular strength
- 10 - 15 reps, 2 - 3 sets
- Hold onto a band/cable attached to something stable
- Allow shoulders to come forward
- Then use your mid back to pull shoulder blades back
- Squeeze shoulder blades together
- Maintain an upright neutral position

2:51 Banded Seated Rows
- 10 - 15 reps, 3- 4 sets
- Start in same position as previous exercise
- This time pull back elbows and mid back all the way
- Squeeze and hold
- Control slowly back in

3:45 Banded Seated Face Pull
- 10 - 15 reps, 3- 4 sets
- Anchor a band above and in front of you
- Grip ends of bands with palms facing down
- Pull bands back while pulling shoulder blades down
- Squeeze and hold upper back
- Focus on controlling external rotation in shoulders
- Slowly control back in

5:14 Upright Y’s
- 10 - 15 reps, 3 - 4 sets
- Start in same position as previous exercise
- Grip band with thumbs facing behind you
- Turn thumbs out
- Lean slightly forward
- Widen stance
- Think about reaching back
- Keep arms long
- Slowly control back in


Thank you to Serene for filming this video, be sure to check out her Instagram here:
  / mindful_axis  

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