09 Jan Shoulder External Rotation Stretch – Wall Support
HOW: Place one hand against the wall with your elbow at your side. Rotate your body away from this arm, feel free to step away to further this motion of the shoulder. Rotate back and forth, each time push a bit deeper into the...
09 Jan Shoulder Internal Rotation Stretch – Wall Support
HOW: Place your hand behind your back as high up as you feel comfortable. Ideally you will be able to reach the opposite shoulder blade. Once you find this point, stand up tall while pulling your shoulder blades together. This will help stretch the...
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 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 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 Quadruped Shoulder Ts – Band
HOW: Begin on your hands and knees, with your knees under your hips and your wrists under your shoulders. Place one end of the band underneath your stationary arm, with the other end of the band, bring out your arm in a T formation....
01 Jan Shoulder Flexion – Band Pull Apart
HOW: Begin with both hands at your side with a band looped around your wrists. While keeping tension on the band for the entirety of this exercise, elevate your arms overhead. The higher you get the more challenging this exercise will become. Make sure...
