Pec major static stretch - daily routine 1

ASMR: Posterior Shoulder 1

Place ball behind armpit and lie on your side

ASMR: Posterior Shoulder 1.3 flex elbow and rotate 3 times

activate rotator cuff muscles

pec major 3 - go into it a little into the passive range

and slight extension of wrists flairing fingers hold perform slow 360 breaths - expand ribcage in all directions - 3-4 360 breaths then come off slowly, shake it off gets a little stretch on medial nerves (not too much)

pec major 2 - actively go into horizontal shoulder extension and

find that active range on the wall

Lat stretch

grab door hinge - slightly move hips away from side that you are stretching slow 360 breaths 3-4 slow breaths on each side. (shut superficial muscles off - which jump in to compensate so that the correct muscles can do what they were designed to do

Triceps

or with ball

Pec major stretch 1

pec sometimes is over recruited in alignement, tall, not hyper extension,

ASMR: Posterior Shoulder 1.1 sweep floor 3 times

weight on ball moving slowly keeping pressure on ball

ASMR: Posterior Shoulder 1.2 Protraction/Retraction 3 times

work through full range of motion