BENT OVER REAR DELT RAISE

SEATED BENT OVER REAR DELT RAISE

1.    Place a couple of dumbbells looking forward in front of a flat bench.

2.    Sit on the end of the bench with your legs together and the dumbbells behind your calves.

3.    Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.

4.    Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)

5.    After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

6.    Repeat for the recommended amount of repetitions.

Variation: This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.

SEATED SIDE LATERAL RAISE

1.    Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.

2.    While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.

3.    Lower the dumbbells back down slowly to the starting position as you inhale.

4.    Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed standing up.

SHOULDER STRETCH

Reach your left arm across your body and hold it straight.

With your right hand, grasp your left elbow and pull it across your body towards your chest.