Day 1: Thoracic Extension & Shoulder Flexion

Purpose: The focus of today's session is to enhance thoracic extension and shoulder flexion. By improving these areas, we aim to reduce upper back tightness and increase shoulder mobility, crucial for a pain-free javelin throw.

Day 2: Thoracic Rotation & Shoulder Mobility

Purpose: Today's session targets thoracic rotation and shoulder mobility. These exercises are designed to release tension in the upper back and shoulders, improving flexibility and stability necessary for effective throwing mechanics.

Day 3: Thoracic Rotation & Hip Flexor Stretch

Purpose: The goal for today is to enhance thoracic rotation and stretch the hip flexors. This combination helps in increasing the range of motion and flexibility in the spine and hips, which are vital for the dynamic movements involved in javelin throwing.

Day 4: Lat and Pec Stretch & Shoulder Rotation

Purpose: Today's focus is on stretching the latissimus dorsi and pectoral muscles, and improving shoulder rotation. These stretches and mobility exercises are aimed at replicating the lay-back position of the javelin throw, helping to prepare the body for the specific demands of the sport.