29 Dec Standing Snow Angel – Band
HOW: Start by facing the wall/anchor and grab two separate bands, cross the bands in front of you and pull them towards your hips. Keep tension in the bands the whole time by drawing your shoulder blades and hands back. Slowly raise your arms...
29 Dec Prone Ys
HOW: Lay down on the ground with a towel roll under the forehead. Or, lie on the corner of an elevated surface like your bed. Put your hands out in front of you in the shape of a “Y”. With your thumbs up, slowly...
29 Dec Half Kneeling Pallof – Press, Band Below
HOW: Start in the half kneeling position with the leg closest to the wall/anchor up. Grab the band with your close arm palm down, and your far arm palm up. Keeping your core and hips engaged and strong the whole time, slowly push your...
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 Overhead Lift Off – Foam Roller
HOW: Bend over on the ground and place your arm on a foam roller, thumb up. Ramp up intensity and push the pinky side of your hand into the foam roller. Keeping that engagement, slowly drive the foam roller forward. When you reach up...
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 Down Dog Push Up Plus
HOW: Maintain the down dog position with your hips up high the entire time - we will only be moving our shoulder blades in this exercise. Push the ground away from you and protract your scapula. Your shoulder blades should be pushing your hips...
