Everybody that has worked with me knows that training calisthenics hard and often is the only secret to getting results (along with a proper diet, this goes without saying).
On the other hand this has to be balanced with daily recovery and prehab exercises.
I do them everyday to prepare and recover from my workouts and avoid injuries overall.
These moves will mainly address your back and shoulders. I recommend spending a few minutes on each in the morning and/or before going to sleep.
Click on the links below to watch each video.
The stick forces your spine to get straight. Put your arms under the stick and press it against your back gently as you tilt your pelvis up.
Keep your spine alignment clean and rotate sideways a few time.
Then hinge forward keeping the stick firmly stacked against your back.
2. Lat stretch
Keep your back straight as you stretch. Make sure to exhale, elevate your shoulder blades to extend your lats as you stretch!
Use your shoulder blades to move your arms and keep your core engaged the whole time. Keep your core and lower back engaged while moving your arms. Exhale deeply and reach far behind on each rep. Go for 4 sets of 25 reps. Everyday!
Use those move to build bullet proof shoulders and a straight spine. You will feel great and ready to tackle any workout coming your way!