21 May Upright Row – Barbell
HOW: Start by standing holding a barbell in front of you. You should have a narrow grip on the bar with your palms facing you. Use your shoulder and trap muscles to pull the bar up keeping it as close to your body as...
21 May Tabletop Knee Drop
HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Bring your knees together and up towards your chest creating a “L” with your hips and lower legs. Your arms should be out to your side....
21 May Side Lying External Rotation – Dumbbell
HOW: Start by lying on your side with your knees bent. Bend the top arm’s elbow to make a 90 degree bend or an “L” shape. Support your head with your other arm or a pillow. Hold a dumbbell with your palm facing your...
21 May Side Lying External Rotation – AROM
HOW: Start by lying on your side with your knees bent. Bend the top arm’s elbow to make a 90 degree bend or an “L” shape. Support your head with your other arm or a pillow. Your palm should be facing flat against your...
21 May Dead Bug – Anti-rotation, Band
HOW: Start by lying on your back. Bring your knees up towards your chest and bend your knees making an “L” shape. Grab a band that is anchored to the side of you and with both arms straight, pull it over your chest. The...
16 May Seated Thoracic Rotation – Dowel
HOW: Start in a seated position, place the dowel on your shoulders with your arms up at your side holding it on your shoulders. From this position, rotate only your upper and mid back back and forth to each side. Do this in a...
13 May Erector Spinae Stretch
HOW: While seated and sitting up, take one arm and reach for the outside of the opposite ankle. Push into the leg to get more of a stretch Hold that rotational stretch, relax, and repeat on both sides. Inhale at the top and exhale...
13 May Side Lying Posterior Cuff Shoulder Stretch
HOW: Start by lying on your side. Bring the top leg up and bend at the knee. Let that knee relax on the ground. Straighten the bottom arm straight out in front of you. Place your other hand on the ground and turn your...
09 May Bear Crawl Fire Hydrant – Band
HOW: Start on all fours with your hands under your shoulders and your knees under your hips. Loop the band around your thighs just above your knees. Push down with your toes and hands lifting your knees slightly above the floor going into the...
09 May Bear Crawl Fire Hydrant
HOW: Start on all fours with your hands under your shoulders and your knees under your hips.. Push down with your toes and hands lifting your knees slightly above the floor going into the bear crawl position. While keeping the knee bent, kick out with...
