09 Jan Shoulder Abduction Stretch – Wall Support
HOW: Place your hands against the wall at about shoulder height, then crawl up with your hand as high as you feel comfortable. Now lean your body into your arm by bringing your hips away from the wall. This will be a body on...
09 Jan Shoulder Flexion Stretch – Wall Support
HOW: Place your hands against the wall at about shoulder height. Hinge at your hips and bring your body forward, this will be a body on arm movement which will increase the amount of shoulder elevation you are working into. Be gentle and move...
03 Jan Side Lying Shoulder External Rotation – Band
HOW: In a side-lying position place the arm facing the ceiling slightly abducted, this can be done using a pillow or towel. Now focus on purely rotating the shoulder from the hand near the stomach all the way out to where the hand is...
03 Jan Side Lying Shoulder Horizontal Abduction
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. Line up your arms directly in front of your shoulders facing in front of you, the arm on top will...
01 Jan Prone Snow Angel
HOW: Lay face down with your forehead rested on a towel for comfort. Begin with your arms by your side palms facing the ceiling. Lift both arms towards the ceiling as high as you can, while keeping your elbows straight bring both arms up...
01 Jan Prone Overhead Press
HOW: Lay face down with your forehead rested on a towel for comfort. With your arms elevated 90 degrees out to your side and your elbow bent about 90 degrees. Lift your arms first up towards the ceiling, make sure to pull with the...
01 Jan Lateral Raise – Band
HOW: Stand on a band to anchor it from one end. Hold on to both ends of the band with your hands, then raise your arms out to about 90 degrees, which is parallel to the floor. Slowly return to starting position. I use...
01 Jan Plank Walk – Band
HOW: Begin in a high plank position with a band around your forearms. Bring out your arm and leg on the same side, allow the opposite side to follow up towards that side and repeat. REGRESSION: If too difficult perform this exercise on an...
01 Jan Shoulder External Rotation – Burnout, Band
HOW: While keeping your elbows at your side, focus on spreading the arms as far as you can while holding onto a band. This time perform this QUICKER. Initiate this motion with the shoulder blades and allow your arms to follow. The firmer the...
01 Jan Side Plank – Reps
HOW: Begin in a full side plank with one foot in front of the other, keeping your body in one straight line from your heels to your hips to your shoulders. Hold for a few seconds, then drop your hips down on the floor....
