29 Dec Side Lying Shoulder Cross Body Stretch
HOW: Lie on your side with the shoulder you want to stretch closest to the ground. You can put a pillow under your head for neck support if you want but it is not necessary. Bring your elbow to your side up to shoulder...
29 Dec Isometric Shoulder External Rotation – Wall Support
HOW: Start on the inside of a door frame or wall. With your elbow bent at your side to 90 deg, push outwards into the doorway with the back of your hand. You can use a towel to make it more comfortable. Think of...
29 Dec Isometric Shoulder Abduction – Wall Support
HOW: Start on the side of a door frame or wall. With your elbow bent at your side to 90 deg, push UP and outwards into the doorway. Think of lifting your elbow towards the ceiling. Slowly ramp up the amount of “pushing” that...
29 Dec Isometric Shoulder Internal Rotation – Wall Support
HOW: Start on the outside of a door frame or wall. With your elbow bent at your side to 90 deg, put your palm against the doorframe and push inwards into the doorway. Think of rotating your hand inwards towards your belly button, with...
29 Dec Isometric Shoulder Flexion – Wall Support
HOW: Start facing a door frame or wall. With your elbow bent at your side to 90 deg, push forward into the wall. Slowly ramp up the amount of “pushing” that you do, staying just under the point of pain/discomfort and hold that level...
29 Dec Isometric Shoulder Extension – Wall Support
HOW: Start on the outside of a door frame or wall. With your elbow bent at your side to 90 deg, push backwards into the doorframe/wall. Think of driving squeezing your shoulder blades to push backwards. Slowly ramp up the amount of “pushing” that...
29 Dec Wall Slide
HOW: Start with your entire forearms against the wall. Push into the wall with the pink side of your hands as well as your elbows the entire time. Slowly work your way up the wall, then slide back down. Repeat. FEEL: You should feel...
29 Dec Pec Minor Stretch – Doorway
HOW: Find a doorway and place the wedge the front part of your shoulder against the doorway. Slowly step forward and away from the wall. FEEL: You should feel a deep stretch in the front of your shoulder only. COMPENSATION: If you feel any...
29 Dec Wall Angel
HOW: Stand with your back against a wall and form a wall angel. Your goal should be to try to keep your elbows and hands against the wall the entire time. If you are not able to, that is completely normal and it means...
29 Dec Wall Slide – Lift Off, Band
HOW: Grab a band and place it behind your shoulder. Grip each bend of the band in your firsts. Next, go to a wall and start with your entire forearms against the wall. Push into the wall with the pink side of your hands...
