29 Dec High Row – Band
HOW: Get a band set-up at shoulder height. While starting with your elbows straight, elbows at shoulder height, and palms facing down, drive your elbows back by squeezing your shoulder blades together until your elbows are in line with your shoulder. Hold this position...
29 Dec Chair Crab Isometric Hold
HOW: Get set-up sitting on the edge of a chair with your hands to the side of you on the outside edges of the chair. Firmly grasp the chair and using your upper body, lift your bottom off of the seat. If it is...
29 Dec Upper Cut – Band
HOW: Get set-up standing 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. Perform a small hip hinge and while maintaining body position, punch both arms...
29 Dec Quadruped Rock Back
HOW: Start in the quadruped position on your hands and knees. Push the ground away from your and engage your serratus anterior. Keeping that engagement, slowly push the ground away from you forward with your hands, which will cause your body to go backwards. ...
29 Dec Push Up Plus – On Knees
HOW: Start in the modified tall plank position on your knees with your hands on the ground. Drive your hands into the ground and also imaging driving your elbows into the ground. This is your stable base position. Keeping the core and shoulders engaged...
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...
