16 May Prone Superman
HOW: Start by lying face down with your arms directly in front of you and your legs straight down. Lift your arms and legs up towards the ceiling at the same time while keeping your elbows and knees straight. Lift as high as you...
16 May Prone Extension Knucker Scraper
HOW: Lay face down on the floor. Make a fist with each hand and face them down bringing your elbows in at your side. Use your mid and upper back muscles to lift your upper back up. Keep your chin tucked as you lift...
16 May Prone Scapula Squeeze
HOW: Start by lying on your stomach with your arms down at your side. Put your chin on the ground looking straight ahead. Squeeze your shoulder blades together and down towards your mid back at the same time. Slowly contract and relax for the...
13 May Hanging Shoulder Shrug
HOW: Start by bringing your arms up and grabbing onto the wide grips in a pull up bar. Let your body hang down with your knees slightly bent. Using only the muscles in the shoulder blade, pull your body up while keeping your arms...
09 May Shoulder Lawnmower – Band
HOW: Start with your opposite foot in front of the other in a split stance position. Anchor a band in front of you at floor weight. Holding the band on the side with the leg back, reach down and across. Bring your arm back...
09 May Shoulder Lawnmower – Dumbbell
HOW: Start with your opposite foot in front of the other. Holding the dumbbell on the side with the leg back, reach down and across. Bring the dumbbell back up to your side as you rotate your shoulder back and open your chest, ending...
05 May Fix Rhomboid Pain
Description: Are you dealing with a nagging discomfort in between your shoulder blade and your spine? No matter how many stretches you do, or how much time you spend foam rolling it, does it still persist? Pain in this area often gets labeled as...
28 Apr Resisted Overhead Press – Band
HOW: Get bands anchored in front of you at about shoulder height. Criss-cross the handles then position your arms in a shoulder press position. While not letting your hands move forward, perform an overhead press. Slowly return to starting position and repeat. FEEL: You...
28 Apr Reverse Fly – Band
HOW: Get bands anchored at about shoulder height. Criss-cross the handles, straighten your arms, and with your palms facing forward squeeze your shoulder blades back and bring your hands out to the sides to form the letter ‘T’ with your body and your arms....
05 Apr Three Point Stance Row – Dumbbell
HOW: With a bench or some other supported surface in front of you, place your opposite knee and arm on that surface. Your other foot should be out and behind you. This is your 3 point stance position - you should feel strong and stable...
