Edited 3/25/22 Not Apprvd


Employee Wellness Program


Learn about the different services available for employees to help promote a healthy and positive lifestyle.

Did you know that Moda Health/Delta Dental of Alaska members can receive free dental health coaching? It's perfect if you need dental work for a condition like gum disease, but you're not sure where to start. Your dental health coach will also help you learn more about your oral health—the health of your teeth, gums and mouth.

Moda Health/Delta Dental of Alaska
Toll-free: (877) 277-7281
Email:
Online: Delta Dental Home Page

Anchorage Gyms

The Alaska Club

State Discount: $0 enrollment fee, first month of membership dues free (with 1-year commitment), two months free Membership Plus , IHRSA reciprocal privileges (available at over 3000 clubs worldwide)

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Alaska Center for Mindfulness, LLC

State Discount: We offer 10% discounts on the lowest offered price for all state employees.

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AlaskaFit, LLC

State Discount: 10% off any 6, 12 or 18-month program.

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Body Renew Alaska

State Discount: $34/monthly with $49 enrollment. Unlimited tanning and unlimited classes.

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Jade Lady Meditation

Classes, workshops and private session in Meditation, Qigong (moving meditation) TaiChi and Traditional (barefoot) Dance. The "First Class Free" policy allows you to try a class before you enroll. There are also two free weekend classes, every Saturday and Sunday at 9 a.m.

State Discount: 15% discount on Jade Lady classes, workshops, and private sessions. This includes drop-in, bundled packages, and split packages (mix of Meditation, TaiChi, Dance.

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Krav Maga Israeli, LLC

The Israeli Krav Maga system is one of the most effective, practical, and holistic fighting systems in the world. It is based on utilitarian movement, natural instinct and constant adaptation. Krav Maga will not only enhance your body's physical abilities but will build your mind and soul in the process. It is designed to benefit people of all shapes, sizes, and physical abilities regardless of age. Krav Maga uses building blocks from the most simple defenses to world-renowned advanced disarming techniques including empty-handed defenses and disarms against bladed weapons, firearms, hand grenades and even rocks.

State Discount: 10% off

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Rock Hard Fitness

State Discount: 10% savings on select Burn30 Bootcamp plan

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YMCA

State Discount: 10% off monthly membership dues - not including enrollment fee

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Eagle River Gyms

The Alaska Club

State Discount: $0 enrollment fee, first month of membership dues free (with 1-year commitment), two months free Membership Plus , IHRSA reciprocal privileges (available at over 3000 clubs worldwide)

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Body Renew Alaska

State Discount: $34/monthly with $49 enrollment. Unlimited tanning and unlimited classes.

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Whole Health and Fitness

State Discount: $10 off hourly training fee (normally $35/hr) – Membership not required

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Fairbanks Gyms

The Alaska Club

State Discount: $0 enrollment fee, first month of membership dues free (with 1-year commitment), two months free Membership Plus , IHRSA reciprocal privileges (available at over 3000 clubs worldwide)

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Juneau Gyms

The Alaska Club

State Discount: $0 enrollment fee, first month of membership dues free (with 1-year commitment), two months free Membership Plus , IHRSA reciprocal privileges (available at over 3000 clubs worldwide)

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The Gym with Mountainside Wellness

State Discount: $66/mo per person.

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Pavitt Health & Fitness

State Discount: First month free. No enrollment fee, one free personal training session

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Kodiak Gyms

A Balanced Approach

State Discount: 10% discount for all fitness classes and fitness class packages/memberships

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Palmer Gyms

The Alaska Club

State Discount: $0 enrollment fee, first month of membership dues free (with 1-year commitment), two months free Membership Plus , IHRSA reciprocal privileges (available at over 3000 clubs worldwide)

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Chung's Tae Kwon Do Institute, LLC

State Discount: $0 enrollment fee, first month of membership dues, uniform, water bottle, and t-shirt free (with 1-year commitment)

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Sitka Gyms

The STUDIO by Emily

State Discount: 10% off drop-in rate, 10 & 20 punchcard

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Wasilla Gyms

The Alaska Club

State Discount: $0 enrollment fee, first month of membership dues free (with 1-year commitment), two months free Membership Plus , IHRSA reciprocal privileges (available at over 3000 clubs worldwide)

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Body Renew Alaska

State Discount: $34/monthly with $49 enrollment. Unlimited tanning and unlimited classes.

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Online Memberships

Internet Martial Arts / Okamotos School of Karate

State Discount: Alaska State employees qualify for a 50% discount for the four month initial online membership. Employees can also access the online Yellow Belt Program for $150, normally $299

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Arm Exercises

Bench Dip

This triceps exercise is simple and effective for training triceps muscles. You can perform it at home or in the gym.

Bench Dip

Target muscle group: triceps

  1. Place a bench behind your back, perpendicular to your body with your hands fully extended, seperated at shoulder width
  2. Your legs will be extended forward, bent at the waist and perpendicular to your torso
  3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm which should always be pointing down
  4. Exhale and use your triceps to bring your torso up again, lifting yourself back to the starting position

Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.

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Biceps Stretch

This biceps exercise is simple and effective for training biceps muscles. You can perform it at home or in the gym.

Biceps Stretch

Target muscle group: biceps

  1. Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward
  2. Raise your arms up and hold until you feel a stretch in your biceps

Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.

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The Boxer

This arm, back, and shoulder exercise is simple and effective for training those muscles. You can perform it at home or in the gym.

The Boxer

Target muscle groups: upper back , shoulders

  1. Stand with feet hip-width apart, knees bent, torso almost parallel to floor
  2. Hug elbows to sides, hands near chest
  3. Exhaling, extend left arm forward with palm down, right arm back with palm up
  4. Inhale and hug your arms to your torso
  5. Repeat, switching arms

Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.

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One Arm Side Push-Up

This arm and core exercise is simple and effective for training biceps, triceps, obliques, and hips. You can perform it at home or in the gym.

One Arm Side Push-Up

Target muscle groups: biceps , triceps , obliques

  1. Lie on right side with left palm flat on the floor in front of shoulder, elbow bent
  2. Wrap right arm around rib cage and bend knees slightly
  3. Exhale, using left arm, push your torso up until arm is straight
  4. Inhale, Then lower upper body until shoulder is about an inch from the floor

Perform 10 to 12 repetitions and switch sides. Repeat this sequence up to 2 more times.

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Scissors

This arms exercise is simple and effective for shoulder muscles. You can perform it at home or in the gym.

Scissors

Target muscle groups: deltoids , trapezius , rhomboids

  1. Stand with feet apart at shoulder width
  2. Stretch your arms to the side and bring them back to your front, the right hand should overlap the left
  3. Cross your right leg over in front of your left leg
  4. Stretch them to the side again and bring them back to the front, the left arm should overlap your right
  5. Cross your left leg over in front of your right leg, alternating legs with each repetition

Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.

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Triceps Chair Dip

This triceps exercise is simple and effective for training triceps muscles. You can perform it at home or in the gym.

Triceps Chair Dip

Target muscle groups: triceps , deltoids , pectoralis major , pectoralis minor , latissimus dorsi , rhomboids

  1. Sit on the edge of a chair, place your hands on the chair at a 90-degree angle to your body
  2. Place your feet on the floor with your knees at a 90-degree angle
  3. Move your torso forward off the edge of the chair, supporting yourself with slightly bent arms
  4. Inhale, then slowly lower your body down by bending your elbows until they reach a 90-degree angle
  5. Exhale and press up by extending your arms

Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.

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The Namaste

This exercise is simple and effective for training biceps muscles and pectorals. You can perform it at home or in the gym.

The Namaste

Target muscle groups: biceps , pectoralis major , pectoralis minor

  1. Sit upright with feet flat on the floor
  2. Bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract
  3. Hold the prayer hands pushed together for 20 seconds

Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.

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Chest Exercises

Push-Ups

Proper form is crucial to effectively performing this exercise.

Push-Ups

Target muscle groups: pectorals , triceps , deltoids also benefiting the serratus anterior, coracobrachialis and the midsection as a whole

  1. Keep your head in line with your torso throughout the entire movement
  2. Keep shoulders back and stable: this will force your chest to work much harder and prevent injury to your shoulders
  3. Keep your hands slightly wider than shoulder width apart, next to the middle of your chest
  4. Pretend as though you're gripping the floor to take pressure off the wrists
  5. Lower your body slowly and touch or nearly touch your chest to the ground
  6. Stop your descent and push up forcefully

Perform one set of as many reps as you can. Rest 90 seconds and repeat.

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Wall Push-Ups

Proper form is crucial to effectively performing this exercise.

Wall Push-Ups

Target muscle groups: pectorals , triceps , deltoids also benefiting the serratus anterior, coracobrachialis and the midsection as a whole

  1. Start facing wall, arms length away, feet slightly apart
  2. Keep shoulders back and stable: this will force your chest to work much harder and prevent injury to your shoulders
  3. Keep your hands slightly wider than shoulder width apart, next to the middle of your chest
  4. Keep legs straight (but knees not locked)
  5. Place hands onto wall, slightly wider than shoulder-width apart
  6. Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it
  7. Straighten arms and return to starting position for one rep

Perform one set of as many reps as you can. Rest 90 seconds and repeat.

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Core Exercises

Bird Dog

The Bird Dog exercise improves muscle balance and coordination, making it easier to keep the spine stable and supported for everyday moves, such as walking, running, dancing, and carrying a child.

Bird Dog

Target muscle groups: abdominals , upper and lower back , gluteus maximus , hips , hamstrings

  1. Get on all fours and tighten your abdominal muscles
  2. Keep your spine and neck in a neutral position; you should be looking at the floor
  3. Slowly extend your left leg behind you while reaching your right arm forward
  4. Keep your hips and shoulders square and make sure your lower back doesn't arch.
  5. Hold for five seconds.
  6. Slowly return to the starting position and do the move on the opposite side.

Complete 5 to 10 repetitions on each side.

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Bridges

The Bridges exercise improves performance, posture, and reduces knee and back pain. Strengthening your core helps maintain proper posture when sitting or standing for long periods of time.

Bridges

Target muscle groups: hamstrings , gluteus maximus , hips , quadriceps

  1. Lie with arms at sides, feet on floor, knees bent
  2. Press into heels
  3. Slowly lift hips off of floor toward ceiling, squeezing the glutes
  4. Hold for five seconds.
  5. Slowly return to the starting position

Complete 5 to 10 repetitions.

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Cat Stretch
Cat Stretch

Target muscle groups: mid-upper and lower back

  1. Position yourself on the floor on your hands and knees.
  2. Pull your belly in, round your spine and lower back, shoulders and neck. Let your head drop.
  3. Hold for a moment, 15 seconds or so.

Complete 5 to 10 repetitions.

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Cross Body Chop
Cross Body Chop

Target muscle groups: upper back , shoulders , gluteus maximus , hips

  1. Stand with your feet shoulder-width apart.
  2. Extend arms over your right shoulder.
  3. Sweep arms down and across your body, finishing with the ball over your left foot.
  4. Spend half the set working in this direction, then finish the set working in the other.

Complete 5 to 10 repetitions on each side.

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Dolphin Pose

The Dolphin Pose exercise improves muscle balance and coordination. If you let your ankles sink nicely to the floor in this exercise, you stretch the calves at the same time.

Dolphin Pose

Target muscle groups: shoulders , upper and lower back , hips , abdominals , shoulders

  1. Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight
  2. Tip head between arms to look at feet
  3. Looking up, press body forward until chin is above hands
  4. Return to start to complete one rep
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Downward Facing Dog

The Downward Facing Dog exercise improves muscle balance and coordination, strengthens upper arms and gives space and opening in the back, neck, chest, hips and shoulders. If you let your ankles sink nicely to the floor in this exercise, you stretch the calves at the same time.

Downward Facing Dog

Target muscle groups: arms , upper and lower back , hips , calves , thighs , shins

  1. Get on all fours and stretch the elbows and relax the upper back between the shoulder blades
  2. Exhale and lift your knees and draw your back backwards from the pelvis
  3. Extend legs and raise hips while keeping arms straight
  4. Keep your arms and legs tight and make sure your lower back doesn't arch.
  5. Hold for five seconds.
  6. Slowly return to the starting position and do the move on the opposite side.
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Leg Raise

Toning and tightening your lower abs will give you a flatter stomach and will also help to improve your posture. Performing six-inch leg raises twice a week can also help to balance and stabilize your core.

Leg Raise

Target muscle groups: lower abdominals

  1. Lie on your back, making sure your back is straight and your core is tight.
  2. Stretch your legs out in front of you with your feet together.
  3. With your hands by your sides or folded on your abdomen, slowly lift your legs about six inches off the floor.
  4. Hold this position, using your stomach muscles to keep you stable. Keep your lower back pressed against the floor.
  5. Lift your head and hold for as long as possible: try to work your way up to several minutes.
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Planks

Toning and tightening your lower abs will give you a flatter stomach and will also help to improve your posture. Performing six-inch leg raises twice a week can also help to balance and stabilize your core.

Planks

Target muscle groups: deltoids , biceps , triceps , rectus abdominis , latissimus dorsi , pectorals major , gluteus maximus , quadriceps , hamstrings , gastrocnemius , internal oblique , external oblique

  1. Lie face down with your legs extended out.
  2. Place your elbows directly under your shoulders.
  3. Tighten the abdominal muscles and lift at the hips.
  4. Maintain a flat back and do not allow your hips to sag towards the ground.

Perform this exercise 3 to 4 repetitions and rest. Repeat this sequence up to 2 more times. For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.

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Superman

The superman exercise is a good complement to abdominal exercises.

Superman

Target muscle groups: upper and lower back , gluteus maximus

  1. Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  2. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.
  3. Hold for two to five seconds and lower back down to complete one.
  4. Do eight to twelve repetitions.
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Walkout

The walkout improves total core strength through an entire range of motion. The movement also improves flexibility and upper body strength, particularly in the shoulders.

walk out

Target muscle groups: abdominals , internal oblique , external oblique , deltoids , hamstrings , triceps

  1. Stand with your feet hip-width apart. Bend over and place your hands on the floor just in front of your feet.
  2. Shift weight onto your hands and begin to walk them forward. Brace your core, squeeze your glutes, and keep a flat back as you walk.
  3. Walk out until your hands are beneath your head. Your body should form a straight line from your shoulders to your feet. Reverse direction back to starting position.
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Side Plank

The walkout improves total core strength through an entire range of motion. The movement also improves flexibility and upper body strength, particularly in the shoulders.

Side Plank

Target muscle groups: internal oblique , external oblique

  1. Lie on your side with your legs extended out.
  2. Place your elbow directly under your shoulder. Your head, shoulder, hip, and ankle should all be in alignment with one another.
  3. Tighten the abdominal muscles and lift at the hips. Hold for about 3 seconds and then lower back down. During this motion watch that you don't let your hips rotate.

Perform this exercise 3 to 4 repetitions and rest. Repeat this sequence up to 2 more times.

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V-Up

The V-up is an advanced abdominal exercise and works your total core and improves flexibility. It is also known as the jackknife or pike crunch.

V-Up

Target muscle groups: lower back , abdominals , internal oblique , external oblique

  1. Lie on your back with your legs straight
  2. Raise your torso and legs simultaneously, extending your arms forward
  3. Reach toward your toes, and hold for 5 seconds
  4. Lower your torso and legs to the floor
  5. Perform one set of as many reps as you can. Rest 90 seconds and repeat
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Leg Exercises

Hamstring Curls

The V-up is an advanced abdominal exercise and works your total core and improves flexibility. It is also known as the jackknife or pike crunch.

Hamstring Curls

Target muscle groups: deltoids , biceps , triceps , rectus abdominis , latissimus dorsi , lower trapezius , pectorals major , quadriceps , hamstrings , hips , internal oblique , external oblique

  1. Stand tall with your back straight, abs engaged, shoulders relaxed, legs wider than the hips, toes turned outward and arms straight out in front of you, shoulder-width apart, palms down
  2. Breathe deeply, shifting your weight to your right leg as you bend your left knee to pull your toward your glutes and bring your elbows behind you, pulling your hands toward your waist
  3. Return to the start position and switch sides
  4. Repeat, alternating legs with each step

Perform this exercise 3 to 4 repetitions and rest. Repeat this sequence up to 2 more times.

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Heel To Toe Walk

This exercise activates the entire core for better balance.

Heel To Toe Walk

Target muscle groups: hamstrings , hips , ankles

  1. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk
  3. Take a step. Put your heel just in front of the toe of your other foot
  4. Repeat for 20 steps
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Ice Skater

This leg exercise is simple and effective for training quadricep muscles. You can perform it at home or in the gym.

Ice Skater

Target muscle groups: quadriceps

  1. Begin in a standing position with your feet shoulder-width apart, looking directly forward, with your chest up, knees and hips unlocked, and your back straight
  2. Begin the exercise by jumping to the right with a slight bend in your knees
  3. Next, in the same motion, reach down and toward the outside of your right foot with your left hand. Perform this same movement on the opposite side
  4. Repeat this movement for the desired number of reps
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Leg Jack / Feet Jack

The Leg/Feet Jack is a plyometrick exercise that mainly works the quadriceps, but also works the calves.

Leg/Feet Jack

Target muscle groups: quadriceps , calves

  1. Start with your feet together, arms bent, and elbows at your side.
  2. At the same time, jump both feet out to the side, allowing your elbows to swing out slightly
  3. Immediately reverse the motion by jumping back to the starting position and bringing your elbows back into your side.
  4. Repeat for the desired number of repetitions.
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The Mountain Climber

The mountain climber is a full body workout that benefits muscular and cardiovascular fitness while also improving flexibility, blood circulation and overall strength. By engaging most muscles in the body, you burn more calories in less time.

The Mountain Climber

Target muscle groups: deltoids , biceps , triceps , rectus abdominis , latissimus dorsi , pectorals major , quadriceps , hamstrings , lower trapezius , hips

  1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms.
  2. Your body should form a straight line from your shoulders to your ankles.
  3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
  4. Return to the starting position and repeat with your left leg.
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Seated Hamstring Stretches

The mountain climber is a full body workout that benefits muscular and cardiovascular fitness while also improving flexibility, blood circulation and overall strength. By engaging most muscles in the body, you burn more calories in less time.

Seated Hamstring Stretches

Target muscle groups: rectus abdominis , rectus femoris , vastus medialis , hamstrings , hips

  1. Sit in your chair, feet flat on the floor
  2. Extend one leg out in front of you, hold for 10 seconds
  3. Raise as high as you can and hold for 3 seconds
  4. Repeat up to 15 times, alternating legs

Perform this exercise 3 to 4 repetitions and rest. Repeat this sequence up to 2 more times.

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Stationary Lunge

The mountain climber is a full body workout that benefits muscular and cardiovascular fitness while also improving flexibility, blood circulation and overall strength. By engaging most muscles in the body, you burn more calories in less time.

Stationary Lunge

Target muscle groups: gluteus maximus , quadriceps , hamstrings

  1. Start in good alignment: Stand up straight with ear over shoulder, over knee, over hip.
  2. Next, position yourself in a split stance by placing one foot in front of the body and the other foot behind (left photo). This creates a supportive base.
  3. Lower yourself straight down, while keeping your front knee over your toe (right photo).
  4. Press back up to starting position.

Do 8 to 10 repetitions on each leg. Rest and repeat sequence 1 to 2 more times.

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Squat

The squat works all the major muscles of the lower body and also promotes body-wide muscle building and fat burning, mobility and balance, and can decrease joint laxity and knee pain by strengthening the quadriceps muscle and other knee stabilizers.

Squat

Target muscle groups: gluteus maximus , quadriceps , hamstrings

Although squats can be extremely beneficial, it is essential they are performed with proper technique.

Downward phase:

  1. Position feet a little wider than shoulder width with the toes slightly pointed outward.
  2. Bend at the hips and knees and inhale.
  3. Keep your trunk upright throughout the entire motion with shoulders back and chest out. At no point should your low back be arched forward nor should you look down during the motion.
  4. Distribute weight through the middle of the foot. The lifter should NOT place most of the weight through the balls of the feet.
  5. Pretend you are sitting down in a chair. This motion will allow you to activate the glutes and hamstrings which is essential in correctly performing the squat.
  6. Continue to lower hips until the tops of the thighs are slightly below parallel with the floor.

Upward phase:

  1. Keep the trunk upright during the upward phase
  2. Make sure the knees stay aligned, tracking the toes, and do not turn inward or outward. Allowing the knees to turn in or out is a common source of pain during squats.
  3. Rise up, pushing through the heels, until the knees are extended, exhaling as you rise.
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Single Leg Deadlift

This exercise lifts and tones the glutes and activates the entire core.

Single Leg Deadlift

Target muscle groups: gluteus maximus

  1. Start in a standing position with the feet together.
  2. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body.
  3. Keep the left knee slightly bent and reach the arms as close to the floor as possible.
  4. Raise the torso while lowering the right leg.
  5. Switch legs, repeat.
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Standing Calf Raise

The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves.

Standing Calf Raise

Target muscle groups: calves

  1. Stand on the edge of a step or flat on the floor.
  2. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge (if you're on a step).
  3. Raise your heels so that you're on your tiptoes.
  4. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
  5. Do 3 sets of 20 repetitions, 40 seconds apart.
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Shoulder Exercises

Isometric Shrugs

This arm exercise is simple and effective for training shoulder and trapezius muscles. You can perform it at home or in the gym.

Isometric Shrugs

Target muscle groups: trapezius , shoulders

  1. Do 6 reps, pausing at the top of the movement for 6-10 seconds.
  2. While sitting upright, grab side of the chair as though you’re trying to lift yourself.
  3. Do an isometric contraction as if you’re trying to lift the seat of your chair while you’re sitting on it.
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Overhead Press

This exercise can be performed on a stability ball, seated on a bench, or standing (shown).

Overhead Press

Target muscle groups: deltoids

  1. To begin, align your body so your ears, shoulders, and hips are in line.
  2. Keeping your stomach muscles tucked, lift your arms to shoulder height and bend at the elbows with your palms facing forward.
  3. Straighten your arms overhead and lower back to starting position.

Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.

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Shoulder Blade Squeeze

Scapular stabilization refers to a set of exercises that strengthen the shoulder girdle muscles to restore normal shoulder blade motion and position.

shoulder blade squeeze

Target muscle groups: trapezius

  1. Stand or sit with your back and neck straight. Your chin should be tucked in slightly and your shoulders should be back slightly.
  2. Keeping your shoulders down, slowly squeeze your shoulder blades together as hard and far as you can go without pain and provided you feel no more than a moderate stretch.
  3. Hold for 5 seconds and repeat 10 times.

The following basic scapular stability exercises should be performed approximately 3 times daily at first. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

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Page Last Modified: 05/12/22 18:52:15