Table Top Protraction/Retraction to the Front
Equipment: Towel
- While facing the table, sit upright with your back straight and place your opposite hand behind your head to assist in maintaining proper posture. Place your palm facing up on a folded towel. While maintaining your posture, reach out forward as far as possible keeping the palm facing up. Pull scapula in a back and downward direction, avoid shrugging your shoulders, while maintaining a straight arm. Hold contraction for 3 seconds and return to the starting position. Perform until you get a medium to heavy burn in the muscle without weight.
Table Top Protraction/Retraction to the Side
Equipment: Towel
- While sitting along side the table, sit upright with your back straight and place your opposite hand behind your head to assist in maintaining proper posture. Place your palm facing up on a folded towel. While maintaining your posture, reach out to the side as far as possible keeping the palm facing up. Pull scapula in a back and downward direction, avoid shrugging your shoulders, while maintaining a straight arm. Hold contracture for 3 seconds and return to the starting position. Perform until you get a medium to heavy burn in the muscle without weight.
Thumbtack
Equipment: N/A
- Stand facing the wall with arms completely extended and thumbs pressing into the wall. Maintaining pressure and with your shoulder blade fully pressed forward (protracted) rotate thumbs clockwise, then counter-clockwise. Perform until you get a medium to heavy burn in the muscle.
Standing Scapular Row with Tubing
Equipment: Thera-Band
- Stand facing the wall arms out stretched holding tubing handles with lead pitching leg out in front with knees slightly bent. Squeeze your shoulder blade down and back (set your scaps) continuing into a row slightly externally rotating shoulders with your palms up. Hold contraction for 3 seconds and return to starting 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.
Prone Floor A with Hand Rotation
Equipment: N/A
- Lying on the floor, pull your chest off of the ground to nipple height (back should be flat or slightly extended). Arms should be straight and at your side with the hands barely off of the floor. Start with the hands facing palm up and rotate the hands to palm down while squeezing the scaps down and back. Hold this position for 2 seconds and then slowly return to the start position. Repeat without setting the arms down for rest. Perform until you get a medium to heavy burn in the muscle. (If you experience and neck tightness or other symptoms, use a towel roll to rest your forehead on).
Prone Floor T with Hand Rotation
Equipment: N/A
- Lying on the floor, pull your chest off of the ground to nipple height (back should be flat or slightly extended). Arms should be straight out to the side with the hands barely off of the floor. Start with the hands facing thumb down and rotate the hands to thumb up while squeezing the scaps down and back. Hold this position for 2 seconds and then slowly return to the start position. Repeat without setting the arms down for rest. Perform until you get a medium to heavy burn in the muscle. (If you experience and neck tightness or other symptoms, use a towel roll to rest your forehead on).
Prone Floor Y with Hand Rotation
Equipment: N/A
- Lying on the floor, pull your chest off of the ground to nipple height (back should be flat or slightly extended). Arms should be in a "Y" position (about 120 degrees of abduction) with the arms straight. The hands should be barely off of the floor. Start with the hands facing thumb down and rotate the hands to thumb up while squeezing the scaps down and back. Hold this position for 2 seconds and then slowly return to the start position. Repeat without setting the arms down for rest. Perform until you get a medium to heavy burn in the muscle. (If you experience and neck tightness or other symptoms, use a towel roll to rest your forehead on).
Prone Floor 90/90 with Hand Rotations
Equipment: N/A
- Lying on the floor, pull your chest off of the ground to nipple height (back should be flat or slightly extended). Arms should be in a "90/90" position (90 degrees of abduction at the shoulder and the elbow flexed to 90 degrees). The hands and elbows should be barely off of the floor. Start with the hands facing thumb down and rotate the hands to thumb up while moving into shoulder external rotation and squeezing the scaps down and back. Hold this position for 2 seconds and then slowly return to the start position. Repeat without setting the arms down for rest. Perform until you get a medium to heavy burn in the muscle. (If you experience and neck tightness or other symptoms, use a towel roll to rest your forehead on).
Comments
Post a Comment