Brandon Scott

1) Dumbbell/Wall Pullover Great for opening up your thoracic spine after spending all day hunched over. - Can do across a bench or in line with the bench if needed to prevent neck strain - The wall pullover is a great alternative without equipment 2 x 12

2) Face Pulls Opens your posture back up by externally rotating your shoulders and working the muscles in your upper back. Squeeze each rep for 1-2 seconds. 2 x 12-15

3a) Couch Stretch Opens your quads & hip flexors - Push your foot against the wall to flex your quad - Squeeze your glute - Can do against a couch (hence the name) with a pillow under your knee - Goal is shoulders to wall 2 x 45-60 sec per side

3b) Couch Stretch cont. If shoulders to wall is difficult for you start with a regressed version. - Leaning forward reduces the intensity of the stretch. - Start here & work your way toward the wall over time.

To recap: Reverse long days of sitting with this quick routine: 1) DB/Wall Pullover 2 x 12 2) Face Pulls 2 x 12-15 3) Couch Stretch 2 x 45-60 sec per side If you have some extra time throw in another set of each.

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