RECOVERY

SEATED
1. Lift knee and extend heel hold 5 sec. Repeat both sides 3 sets
2. Shoulder Drops side to side. 10 sets
3. Upper Traps: Arms wide, Open/close at shoulder height. 10 reps
4. Shoulder Rolls: ups & back 5-10 x
5. Chin Tucks: hold 2 sec 10 reps
6. Mid Trapezius
Open/close forearm with towel tucked at waist. 10 reps each side
7. Upper Traps: Arms wide, open/close. Add neck stretches for ROM
8. Chin Tucks: 10 reps
9. Mid Traps: Open/close forearm with towel tucked. Add neck stretches
10. Upper Traps: Arms wide open/close. Add neck stretches 10 reps
11. Chin Tucks 10 reps
12. Shoulder Rolls: 5-10 x
13. Mid Traps: Forearm open/close with tucked towel. Add neck stretches 10 reps Back

STANDING
1. Lift right knee hold (20 sec). Both sides 2 sets
2. Squats: hold (10 sec) 4 reps
3. Rotator Cuff: Tuck elbows at waist with the shoulders back then open/close forearms (10 reps)
4. Cactus Arms at shoulder height and drop forearms down front then raise up (10 reps)
5. Shoulder rolls: (5-10 x)
6. Chin Tucks: horizontal tilt. Hold (8 sec), 10 reps
7. Shoulder Rolls: (5-10 x)
REPEAT steps 3-8 for second set Back

SEATED
1. Right Head Turn gently push chin with hand and hold 5 sec. Left Head turn with chin/hand assist. (5 sec) 2 sets
2. Head Tilt Right. (10 sec) Tilt Left. (10 sec) 2 sets
3. Shoulder rolls
4. Lift Chin (5 sec Lower) Chin. 5 sec 2 sets 5. Rainbow Arc from right shoulder to left shoulder. 4 sets 6. Shoulder Rolls Back

SEATED
1. Chin Tucks (6 sec) 5 sets
2. Shoulder rolls 10-20 up and back
4. Lift Chin. 5 sec Lower Chin. 5 sec (2 sets)
5. Rainbow Arc from right shoulder to left shoulder (4 sets)
6. Shoulder Rolls Back

SEATED
1. Abdominal contractions hold 4x
2. Bicep curls 10x
3. Single knee lift hold
REPEAT step 2
4. Single knee lift hold (other leg)
5. Tricep kickbacks 10x (2 sets) Back