01 Jan Prone Ts
HOW: Lay face down with your forehead rested on a towel for comfort. With your arms elevated into a T formation, lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder...
01 Jan Scapula Clock – Arms Up
HOW: Begin with your arms in a 90 degree position, where your hands are directly in front of your shoulders. Move your shoulder blades up, back, down, and forward. Then repeat. Once going backward is performed, move in the opposite direction, initiating the motion...
30 Dec Shoulder Around The World – Wall Support
HOW: Standing about upper arm distance away from the wall. Begin with your hand by your side and palm facing towards you. Bring your arm up and around until you hit a “sticky” spot, then rotate your palm facing towards the wall. Follow this...
29 Dec Sidelying Shoulder Flexion
HOW: Get set-up laying on your side with your hips and knees slightly bent, you can use a pillow for head and neck support. You can rest your arm on your side before starting, the goal with this exercise is to try and keep...
29 Dec Scapula Clock
HOW: Get set-up in a standing position with your hands by your side and arms straight. While maintaining arm position, slowly make big backward followed by forward circles with your shoulders and shoulder blades. FEEL: This should feel like nice shoulder and shoulder blade...
29 Dec Prone Ws
HOW: Lay on your stomach and rest your forehead on the ground. You can use a towel roll for comfort between the floor and your head. Get your arms resting in a ‘W’ position overhead with your hands on the ground. While maintaining this...
29 Dec Prone Press Up – Arms High
HOW: Get set-up laying on your stomach with your elbows just above shoulder height, let your forehead rest on top of your hands. Perform a chin tuck to lengthen your neck in attempt to get your neck parallel to the ground. While maintaining this...
29 Dec Supine Alternating Arm Raises – Foam Roller
HOW: Get set-up laying on a long foam roller with it parallel to your spine and in the middle of your back. Make sure your knees are bent with your feet flat on the ground and have your butt and head supported on the...
29 Dec Prone Ys
HOW: Lay down on the ground with a towel roll under the forehead. Or, lie on the corner of an elevated surface like your bed. Put your hands out in front of you in the shape of a “Y”. With your thumbs up, slowly...
29 Dec Overhead Lift Off – Foam Roller
HOW: Bend over on the ground and place your arm on a foam roller, thumb up. Ramp up intensity and push the pinky side of your hand into the foam roller. Keeping that engagement, slowly drive the foam roller forward. When you reach up...
