Shoulder Program 2

 Prone Thumb Up Abduction at 90 Degrees

    Equipment: Weights 0-5lbs

    - Begin the exercise with the arm hanging down at your side, elbow straight, and the thumb facing out. Pull your scap down and back (set your scap). Raise your arm slightly above the height of the table in the position that is pictured while keeping your scap down and back. Hold for 2 seconds and slowly return to the start position. Begin with 0-1lbs and progress up to 5lbs. Perform until you get a medium to heavy burn in the muscle.

Prone Thumb Up at 120 Degrees

    Equipment: Weights 0-5lbs

    - Begin the exercise with the arm hanging down at your side and the elbow straight. Pull your scap down and back (set your scap). With the thumb up, raise your arm slightly above the table while keeping your scap down and back. Hold for 2 seconds and slowly return to the start position. Begin with 0-1lbs and progress up to 5lbs. Perform until you get a medium to heavy burn in the muscle. 

Prone Extension with the Thumb Out

    Equipment: Weights 0-5lbs

    - Begin the exercise with the arm hanging down at your side, elbow straight, and the thumb facing out. Pull your scap down and back (set your scap). Raise your arm slightly above the height of the table while keeping your scap down and back. Hold for 2 seconds and slowly return to the start position. Begin with 0-1lbs and progress up to 5lbs. Perform until you get a medium to heavy burn in the muscle. 

Prone Row with External Rotation

    Equipment: Weights 0-5lbs

    - Begin the exercise with the arm hanging down at your side. Pull your scap down and back (set your scap). Row arm as shown and hold for 1 second. From this position, externally rotate your arm toward the ceiling with your thumb pointed up. Pull your scap down and back again. Hold for 2 seconds and slowly return to the start position. Begin with 0-1lbs and progress up to 5lbs. Perform until you get a medium to heavy burn. 

Cross Body Pull with Thera-Band

    Equipment: Thera-Band

    - Stand with your body at a 45 degree angle to the band. Grasp band with hand and pull arm across your body keeping the thumb up and the elbow straight. Pull your scap down and back and hold this position for 2 seconds. Slowly return to the start position. Begin with red Thera-Band and progress to green and then blue. Perform until you get a medium to heavy burn in the muscle. 

Supine External Rotation

    Equipment: Thera-Band

    - Attach band to foot or to a hook on one of the lowest rungs. Lie on your back as shown with your elbow on a towel roll. Start with your arm straight up and down. Pull your scap down and back (set your scap). Slowly externally rotate your shoulder until it touches the ground. Pull your scap down and back again and hold this position for 2 seconds. Slowly return to the start position. Begin with a red Thera-Band and progress to green and then blue. Perform until you get a medium to heavy burn in the muscle.