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...
01 Jan Bear Hug
HOW: being this exercise with a staggered stance, use either a theraband or crossover symmetry unit pulling from behind you. Push against the resistance to bring your arms all the way out in front of you, this includes pushing your shoulder blades away from...
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 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 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 High Row to Shoulder External Rotation – Band
HOW: Get a band set-up at shoulder height. While starting with your elbows straight, elbows at shoulder height, and palms facing down, drive your elbows back by squeezing your shoulder blades together until your elbows are in line with your shoulder. Hold this position...
29 Dec Quadruped Rock Back
HOW: Start in the quadruped position on your hands and knees. Push the ground away from your and engage your serratus anterior. Keeping that engagement, slowly push the ground away from you forward with your hands, which will cause your body to go backwards. ...
29 Dec Push Up Plus – On Knees
HOW: Start in the modified tall plank position on your knees with your hands on the ground. Drive your hands into the ground and also imaging driving your elbows into the ground. This is your stable base position. Keeping the core and shoulders engaged...
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...
29 Dec Wall Slide
HOW: Start with your entire forearms against the wall. Push into the wall with the pink side of your hands as well as your elbows the entire time. Slowly work your way up the wall, then slide back down. Repeat. FEEL: You should feel...
