01 Jan Shoulder External Rotation – Burnout, Band
HOW: While keeping your elbows at your side, focus on spreading the arms as far as you can while holding onto a band. This time perform this QUICKER. Initiate this motion with the shoulder blades and allow your arms to follow. The firmer the...
01 Jan Staggered Shoulder Ys
HOW: Begin in a staggered stance position, then lean your trunk forward by hinge at the hips. Once in this position bring both arms facing the ceiling while making sure the thumbs are face facing towards the ceiling. Focus on pulling your shoulder blades...
01 Jan Bird Dog – Band
HOW: Begin on your hands and knees with a band wrapped around your foot anchored by your opposite hand. In this position you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more...
01 Jan Upper Trap Soft Tissue Mobilization
HOW: Lean onto a lacrosse ball with your upper trap region, this is the muscle mass just above your shoulder blade. You have the option of rolling up and down or from side to side. Work around this area and see what feels good...
01 Jan Quadruped Shoulder Ts – Band
HOW: Begin on your hands and knees, with your knees under your hips and your wrists under your shoulders. Place one end of the band underneath your stationary arm, with the other end of the band, bring out your arm in a T formation....
01 Jan Shoulder Flexion – Band Pull Apart
HOW: Begin with both hands at your side with a band looped around your wrists. While keeping tension on the band for the entirety of this exercise, elevate your arms overhead. The higher you get the more challenging this exercise will become. Make sure...
01 Jan Prone Ts
HOW: Lay face down with your forehead rested on a towel for comfort. With your arms elevated into a T formation, lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder...
01 Jan Bilateral Shoulder External Rotation – Band
HOW: While keeping your elbows at your side, focus on spreading the arms as far as you can while holding onto a band. Initiate this motion with the shoulder blades and allow your arms to follow. The firmer the band (Double up the band...
01 Jan Scapula Clock – Arms Up
HOW: Begin with your arms in a 90 degree position, where your hands are directly in front of your shoulders. Move your shoulder blades up, back, down, and forward. Then repeat. Once going backward is performed, move in the opposite direction, initiating the motion...
30 Dec Shoulder Around The World – Wall Support
HOW: Standing about upper arm distance away from the wall. Begin with your hand by your side and palm facing towards you. Bring your arm up and around until you hit a “sticky” spot, then rotate your palm facing towards the wall. Follow this...
