05 Oct Single Leg Balance – Ball Toss Sideways
HOW: Grab a weighted ball like a slam ball. Stand on one leg and toss it sideways against a wall or another surface that will rebound the ball back to you so you can catch it once again. FEEL: You should feel all the...
05 Oct Single Arm Push Up Plus
HOW: Get into the tall plank position on your hands. Push the ground away from your and protract your shoulder blades. Slowly lift one arm away from the ground. From this position, slowly relax your shoulder blade muscles to lower your body slightly -...
05 Oct Shoulder Flexion Table Slide – AAROM
 HOW: Sit next to a table with your affected arm resting on the table. Make sure there is little friction on the table, you can easily place a towel, shirt, or some other object on the towel to make it slide easier. Your goal...
05 Oct Shoulder Flexion Step Back – PROM
HOW: Place your affected arm on a high surface like a countertop out in front of you. Let your shoulder completely relax. Either step back away from the table or move your hips away from the table or both, to slowly increase the amount...
05 Oct Shoulder Abduction Step Back – PROM
HOW: Place your affected arm on a high surface like a countertop to the side of you. Let your shoulder completely relax. Either step out away from the table or move your hips away from the table or both, to slowly increase the amount...
05 Oct Seated Knee Flexion – PROM, Other Leg Assist
HOW: Sit at the edge of a table or some sort of elevated surface. Ideally, you don't want your feet to touch the ground. Place your unaffected leg under your affected leg, fully supporting it. Slowly let your affected knee bend by lowering your...
05 Oct Scaption Table Slide – AAROM
HOW: Sit next to a table with your affected arm resting on the table. Make sure there is little friction on the table, you can easily place a towel, shirt, or some other object on the towel to make it slide easier. Your goal...
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...
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