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 Pec Minor Soft Tissue Mobilization
HOW: Stand up leaning against a lacrosse ball or mobility ball into the wall. You want the ball to be underneath the mass of your chest, the targeted muscle is actually DEEP onto your ribs. Place the arm that is being worked behind your...
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. 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...
01 Jan Posterior Cuff Soft Tissue Mobilization
HOW: Stand up leaning the back of your shoulder against a lacrosse ball or mobility ball into the wall. Cradle your arm against the ball with your opposite arm to keep it relaxed, from here you can work on the muscle. You have the...
30 Dec Shoulder Around The World – Wall Support
HOW: Standing about upper arm distance away from the wall. Begin with your hand by your side and palm facing towards you. Bring your arm up and around until you hit a “sticky” spot, then rotate your palm facing towards the wall. Follow this...
29 Dec Table Top Ys – Band
HOW: Get set-up in a table top position as shown in the video with a band around your back under your arms, then criss-cross the band in front of you and hold the ends of the band in each hand. While keeping your low...
29 Dec Split Stance Chop
HOW: Get set-up in a high lunge/split stance position with a band anchored at or above your head level. Have the band anchored to the side of you and the knee that is closest to the anchor will be forward. While holding onto the...
29 Dec Sidelying Shoulder Flexion
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. You can rest your arm on your side before starting, the goal with this exercise is to try and keep...
