Emory Physical Therapy & AtlantaSwimming.com Present…..

Superman & Prone Low Trap

Superman

Squeeze shoulder blades together and toward buttock.

Lift palms off of the table 2-4 inches.

Hold for 5-10 seconds. Perform 2-3 sets of 10 repetitions.

Prone Lower Trap                                                      

Keeping elbow on the mat, lift forearm and wrist and until you feel a contraction of the lower trap.

Hold for 5-10 seconds.  Perform 2-3 sets of 10 repetitions.