Shoulder Program 1

Standing Scaption to 120 Degrees

    Equipment: Weights 2-5lbs

    - Start with arms at sides and shoulder blades slightly down and back. Raise arms at angle with thumb up. Begin with 2lbs and progress up to 5lbs. Perform until you get a medium to heavy burn in the muscle.

Standing Scaption to 90 Degrees

    Equipment: Weights 2-5lbs

    - Start with arms at side and shoulder blades slightly down and back. Raise arms out from body to shoulder height. Begin with 2lbs and progress up to 5lbs. Perform until you get a medium to heavy burn in the muscle.

Wall Scrub

    Equipment: Towel

    - Stand facing the wall with the arm fully extended and press a towel into a smooth surface. Maintaining pressure and with your shoulder blade fully pressed forward (protracted) make circles clockwise and then counter clockwise. Perform until you get a medium to heavy burn in each direction.

Serratus Press

    Equipment: Weights 2-8lbs

    - Begin exercise with your arm at your side and the elbow bent to a 90 degree angle. Raise your arm overhead while rotating your thumb outward and pusing your shoulder blade forward. Pause at end range for 2 seconds and slowly return to the starting position. Begin with 2lbs and progress up to 8lbs. Perform until you get a medium to heavy burn in the muscle.

Side Lying External Rotation

    Equipment: Weights 1-5lbs

    - Lie on your non-throwing side with a towel roll under your throwing arm lightly pressing your elbow toward your side and the elbow bent to a 90 degree angle. The thumb is pointed up to start and is held in this position through the movement of the exercise. Rotate (raise) your arm out to the point where you feel it is blocked from moving anymore. Pause at this end range for 2 seconds and slowly return to the starting position. Begin with 1-2lbs and progress up to 5lbs. Perform until you get a medium to heavy burn in the muscle. 

Side Lying Body Blade External Rotation

    Equipment: Body Blade

    - Lie on your non-throwing side with a towel roll under your throwing arm lightly pressing your elbow toward your side and the elbow bent to a 90 degree angle. Oscillate the Body Blade up and down (external/internal rotation) while keeping the shoulder blade down and back (fixed or set position). Begin with the small yellow BodyBlade and progress to the small black Body Blade. Perform until you get a medium to heavy burn in the muscle. 

Side Lying Flexion

    Equipment: Weights 1-5lbs

    - Lie on your non-throwing side with your throwing arm slightly lifted off of your hip, the elbow straight, and the palm facing the floor. While keeping your elbow straight, move your arm toward your head, being sure to keep the hand at the same height that it was when you started the exercise (just about the hip). Stop when your hand gets to a position just above your head. Pause for 2 seconds and slowly return to the starting position. Begin with 0-1lbs and progress up to 5lbs. Perform until you get a medium to heavy burn in the muscle.