Netjets US Spring 2023

SCAPULA WALL SLIDE
WHY
A great drill to improve shoulder mobility. If your posture needs work, this
exercise will take time to perform at its full range of motion, Holden says.
HOW
Stand against a wall and step your feet out two lengths and slightly bend
your knees. Extend your arms above you so the backs of your hands press
into the wall. Squeeze the muscles in your mid-back as you slide your
arms down until they are just below the shoulders. Your hands, wrists, and
elbows should press into the wall the entire time. Hold for one count then
slowly raise the arms back up. Repeat 10 times.
PRONE COBRA
WHY
This exercise strengthens the muscles in the back,
especially the ones that are weak because of slouching
and bending over the front of a bike, Holden says. By
forcing the muscles in the back to work you can combat
muscle fatigue and improve posture.
HOW
Lie face down on the floor. Squeeze your glutes and
lift your chest off the floor. Turn your palms out and
away from your body, thumbs facing up. Squeeze your
shoulder blades and tuck your chin. Hold 20 seconds.
Lower down. Repeat eight times.
Five Exercises
To Undo the Cycling Hunch
You might assume that the legs would be the first muscles to fatigue on a long ride.
But new riders who suddenly tack on extra miles often feel pain in the neck and lower back as a result
of being unnaturally hunched over their bikes for long periods of time. A weak core and weak trapezius
muscles—the ones that span the upper back, shoulders and neck—are often the cause of the aches,
says Mari Holden, a cycling coach and former world champion. She recommends incorporating these
exercises into your routine to help avoid injuries and relieve the effects of bike hunch.
SHOULDER BLADE SQUEEZE
WHY
An easy antidote for rounded shoulders.
HOW
Sit up straight and squeeze shoulder
blades together. Hold then release
and repeat 10 times. Perform this
throughout the day at your work desk
to undo desk hunch.
SHOULDER DISLOCATIONS WITH BAND
WHY
Opening up the chest is important after spending so much time in a closed
and hunched position, says Holden. This stretch is great for tight chest and
shoulder muscles.
HOW
Hold the ends of a resistance band with each hand in front of your waist with
your hands around eight inches wider than shoulder-width and palms facing
the floor. Rotate your arms to bring the band up and over your head and down
to your lower back then reverse forward. Repeat 10 times.
PALMS UP PLANK
WHY
Placing the palms up forces you to open the chest and focus on the core.
HOW
Start in a plank pose with forearms flat on the ground. Flip your palms
upward. Engage the core and don’t let the hips sag. Hold 10 to 20 seconds.
Repeat five times.
NetJets
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