27 Oct Prone Swimmers – In Extension
HOW: Lay face down with your arms overhead. Elevate both arms and legs off of the floor into a superman position. Lift one arm up and the opposite leg towards the ceiling and repeat back and forth. Your shoulder blade should drive the arm...
06 Oct Shoulder Rotation – AROM
HOW: Rotate your shoulder from internal to external rotation and repeat. When in external rotation, think about scooping back your shoulder blades while attempting to point your thumbs towards the floor. When internally rotation allow your shoulder blades to come up and forward while...
06 Oct Ab Roll Out – Foam Roller, Band
HOW: Begin in a plank position onto a foam roller while holding onto a resistance band with both arms. Your feet, hips, and shoulders should all be in one straight line. You will then roll out primarily driving with the shoulder blades while keeping...
06 Oct Single Arm Tall Plank Shoulder Rotation – AROM
HOW: Begin in a plank position with your scapula engaged. You can see the protraction of the scapula, maintain this position for the entirety of this exercise. With the elevated arm rotate your shoulder from overhead down towards your hips. Keep your arm up...
06 Oct Shoulder External Rotation Walk Out
HOW: Anchor a resistance band about wrist height onto a stable surface. Keep your hand directly in front of you, then walk out as far as you feel comfortable to create tension on the band. Keep your shoulder blade pulled back while performing this....
06 Oct Shoulder Internal Rotation Walk Out
HOW: Anchor a resistance band about wrist height onto a stable surface. Keep your hand directly in front of you, then walk out as far as you feel comfortable to create tension on the band. Keep your shoulder blade pulled back while performing this. ...
06 Oct Row Walk Out
HOW: Anchor a resistance band about wrist height onto a stable surface. While the band is slackened perform a row pulling back with the shoulder blades. Then walk out as far as you feel comfortable to create tension on the band. Keep your shoulder...
05 Oct Plyometric Shoulder Ts – Swissball
HOW: Grab a weighted ball or object. Straight your arm out to the side in the shape of a T. Your elbow and hands should be in a straight line at shoulder distance. Try to throw the ball straight up towards the sky. Catch...
05 Oct Prone Swissball 90/90 External Rotation – Plyometric
HOW: Grab a weighted ball or object. Bring your arm into the 90/90 position with your elbow at shoulder height. Try to throw the ball straight up by rotating your shoulder towards the sky. Catch the ball and then quickly throw it back up...
05 Oct Posterior Cuff Doorway Stretch
HOW: Grab onto a doorway with the arm that you want to stretch. Then tighten your shoulder blades to lock your shoulder blades from move. Slowly step away from the door and slightly turn away from it until you feel the stretch. FEEL: You...