01 Jan Armpit Soft Tissue Mobilization
HOW: In a sidelying position place a foam roller just underneath your armpit region. You have the option of rolling up and down, from side to side, or performing a pin and stretch. Work around this area and see what feels good for you....
01 Jan Staggered Shoulder Ys
HOW: Begin in a staggered stance position, then lean your trunk forward by hinge at the hips. Once in this position bring both arms facing the ceiling while making sure the thumbs are face facing towards the ceiling. Focus on pulling your shoulder blades...
01 Jan Bird Dog – Band
HOW: Begin on your hands and knees with a band wrapped around your foot anchored by your opposite hand. In this position you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more...
01 Jan Incline Shoulder Tap
HOW: Lean up against an elevated surface. The higher the surface the easier, the lower the more challenging. Initiate this exercise by pushing your body away from the surface. Now elevate one arm and tap the opposite shoulder. Stay strong in your core and...
01 Jan Lat Soft Tissue Mobilization
HOW: In a sidelying position place a foam roller just underneath your Lat’s, which are a big muscle that are just underneath the side of your shoulder. You have the option of rolling up and down, from side to side, or performing a pin...
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 Quadruped Shoulder Tap
HOW: Begin on your hands and knees, with your knees under your hips and your wrists under your shoulders. First push your body away from the floor by spreading your shoulder blades. While staying strong in the shoulder blade lift one hand to tap...
01 Jan Bilateral Shoulder External Rotation – Band
HOW: While keeping your elbows at your side, focus on spreading the arms as far as you can while holding onto a band. Â Initiate this motion with the shoulder blades and allow your arms to follow. The firmer the band (Double up the band...
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...
