450 Neck/upper back stiffness advanced set 5

This set of exercises focuses on utilizing your improved strength and flexibility. These exercises focus on functional mobility and resistance training to help reduce current, and prevent future, neck and upper back pain and stiffness.

Lat pull down with band: 2 sets x 10 reps

Wall crawl with band: 10 reps

Lumbar lockdown thoracic rotation: 5 reps x 3 second holds per side

Thread the needle: 2 sets x 15 second holds per side

Sidelying bow and arrow: 2 sets x 15 second holds per side

Seated thoracic extension: 10 reps with 3 second holds

Lat stretch on bench: 2 sets with 20 second holds

Helicopter turns: 2 sets x 15 seconds per side

Serratus anterior push up plus: 2 sets x 10 reps with 2 second holds

Warrior Pose II: 2 sets with 10 second holds per side