06 Oct Frog Stretch – Dynamic
HOW: Begin on your hands and knees in a tabletop position with your knees spread as far as comfortable. Rock back until you feel adequate stretching of your groin. FEEL: You will feel a stretch in the groin/adductor region. COMPENSATION: Make sure to keep...
05 Oct Rhomboid Doorway Stretch
HOW: Grab onto a doorway with the arm that you want to stretch. Let your shoulders be loose and then slowly step away from the door and slightly turn away from it until you feel the stretch. FEEL: You should feel a stretch in...
05 Oct Plyometric Shoulder Ts – Swissball
HOW: Grab a weighted ball or object. Straight your arm out to the side in the shape of a T. Your elbow and hands should be in a straight line at shoulder distance. Try to throw the ball straight up towards the sky. Catch...
05 Oct Prone Swissball 90/90 External Rotation – Plyometric
HOW: Grab a weighted ball or object. Bring your arm into the 90/90 position with your elbow at shoulder height. Try to throw the ball straight up by rotating your shoulder towards the sky. Catch the ball and then quickly throw it back up...
05 Oct Posterior Cuff Doorway Stretch
HOW: Grab onto a doorway with the arm that you want to stretch. Then tighten your shoulder blades to lock your shoulder blades from move. Slowly step away from the door and slightly turn away from it until you feel the stretch. FEEL: You...
11 Sep Standing Pigeon Stretch
HOW: Place one leg up and across on a table with the leg supported by the table, position the other leg straight with the foot supported on the ground. Your shin should be perpendicular to your body with the leg that is on the...
27 Aug Supine Shoulder External Rotation – PROM, Dowel
HOW: Lay face up with a towel under your arm to keep the shoulder slightly elevated. Using a dowel or stick, use assistance with your opposite hand to rotate your arm outward until the desired stretch it met. You can hold at the end...
27 Aug Scapula Squeeze
HOW: Position yourself sitting tall with your hands supported on your thighs. Squeeze your shoulder blades back together, think about pinching a pencil between your shoulder blades, relax and repeat. FEEL: You should feel the muscles in between your shoulder blades getting a workout....
27 Aug Shoulder Pendulum – AROM
HOW: Begin with the non-affected arm on an elevated surface. While hinging over at your hips dangle the affected arm. You will move your arm in circles in this position. If this is irritating your shoulder you can stand upright, the less you hinge...
27 Aug Hand Behind Back Stretch
HOW: Place your hand behind your back as high up as you feel comfortable. Ideally, you will be able to reach the opposite shoulder blade. You can use the assistance of your opposite arm to. As you feel more comfortable you will be able...
