Hold retraction for 5 Seconds. Do 3 Reps.
NOTE: Range of Motion should remain very small in all directions and NOT push end ranges. Do only 1 time.
Hold Stretch for 1 Minute.
Hold back position for 5 Seconds. Do 5 Reps.
Hold bottom position for 4 Seconds. Do 5 Reps.
NOTE: Can be done with Theraband Tubing or Cable Machine. 2 sets of 12 reps with very light resistance. 2 count in, 2 count hold, 2 count out.
Hold top position for 5 Seconds. do 3 times.
Hold top position for 2 Seconds. Do 5 Reps on each side.
5 Reps on each side. Keep very slow and controlled.