HOW: Get set up by lying on the side of the involved shoulder with your head supported by a pillow. Roll back slightly onto the shoulder blade in this position.From here, bring your arm out to the side at roughly a 90 degree angle from your body. It should be supported on the surface. Bend your elbow up to create a 90 degree “L” angle. Use your top hand to gently push your arm down creating a stretch in your shoulder joint. Hold that stretch for as long as prescribed. 

 

FEEL: You should feel a stretch in your shoulder. 

 

COMPENSATION: Maintain the 90 degree angle in your elbow and slightly roll back on your shoulder blade for the best stretch.

HOW: Get set-up on the ground on your hands and knees with a foam roller to the side you. Sit your butt back towards your heels as far as you can that you feel comfortable with. With your arm that is further away from the foam roller, reach through and under your other arm and place your hand and wrist on the roller with your thumb facing up towards the sky. Take a breath in followed by breathing out as you roll the foam roller away from you. You can rotate your head and follow your hand with your eyes, or for a sport like golf you can keep your head and eyes facing the ground. Slowly return and repeat.

 

FEEL: You should feel motion occurring in your mid back and around your shoulder blades. Towards the end of the motion, you may feel a stretch in this area.

 

COMPENSATION: Try to limit motion to your mid back and shoulder blades. Do not move excessively from your hips, pelvis, or low back. This is why sitting your butt back towards your heels is beneficial.

HOW: Place the foam roller perpendicular to your spine onto a segment which you want to work on (personally I like to work from bottom to top). Now elevate your arms as far back as you can-in an attempt to touch the floor. This movement is very similar to a wall angel. Spend a few repetitions on each segment-then move up toward the next.

 

FEEL: You will feel this in the middle of your back, specifically the area that is hinging over the foam roller.

 

COMPENSATION: Don’t allow your but to come off the floor or your ribs from flaring out this is typically due to compensation from your low back!

HOW: Position yourself lying face down. Bring your arms up in a Y shape to where your elbows are above your shoulder and elbows bent to 90 degrees. Rotate your hands and have your thumbs up and have your hands almost touching above your head creating a diamond shape. From here, squeeze your shoulder blade muscles lifting your elbows off of the ground and back down in a slow and controlled motion.

 

FEEL: You should feel the muscles in your shoulder blades working when you squeeze them together. 

 

COMPENSATION: Keep your elbows above your shoulders at all times. Keep your elbows bent at 90 degrees. Make sure to engage your shoulder blade muscles to lift your elbows up.

HOW: Position yourself lying face down. Bring your arms up to where your elbows are straight out from your shoulder and elbows bent to 90 degrees. Rotate your hands and have your thumbs up. From here, squeeze your shoulder blade muscles lifting your elbows off of the ground and back down in a slow and controlled motion.

 

FEEL: You should feel the muscles in your shoulder blades working when you squeeze them together. 

 

COMPENSATION: Keep your elbows straight out from your shoulders at all times. Keep your elbows bent at 90 degrees. Make sure to engage your shoulder blade muscles to lift your elbows up.

HOW: Begin by lying face down with your arms down at your side and palms down. From this position, squeeze your shoulder blades back and then try to lift your shoulders, head, and neck off of the ground while keeping your arms straight. Return to the starting position and repeat. 

 

FEEL: You should feel the muscles in your mid back working. You should also feel some muscles in the back of your neck and shoulders working as you come up off of the ground. 

 

COMPENSATION: Keep your chin slightly tucked so your head doesn’t go back as you lift your shoulders off of the ground.

HOW: Stand facing a wall with a towel in one hand on the wall. Push into the wall as you slide the towel up and down in different directions. Think of a clock when you perform this exercise. Go to 12 o’clock, then back. 1 o’clock then back, etc. 

 

FEEL: You should feel your shoulder muscles working. 

 

COMPENSATION: Keep your upper trap relaxed, don’t shrug your shoulder as you move it back and forth. Make sure to do the clock pattern and to apply pressure in the wall as you move it.

HOW: Get set up on your hands and knees with your hands beneath your shoulders, and knees under your hips. Push into the ground with your hands, lift your knees off the ground, and support your body while trying to keep your back parallel to the ground. While maintaining this position, alternate tapping your shoulders with your opposite-side hand. Repeat

 

FEEL: You’ll feel your upper body, arms, core, and even your leg muscles working to maintain optimal position. You will especially feel your shoulder girdle on the side that you’re supporting your upper body with your hand on the ground.

 

COMPENSATION: Do not let your body twist, try to maintain optimal form, avoid lifting your butt up high into the air.