Shoulder

Banded External Rotation

Reason: Strengthen Rhomboids, lower traps and rotator cuff.

Instructions: Stand tall, and have chest up. Take a band with your palms facing away from each other. Squeeze your shoulder blades together while moving your hands from midline of you body to the outside. Try doing 3 sets of 12 repetitions.

I,W,T,Y

Reason: Strengthen the muscles surrounding the shoulder blade, as well as, increase range of motion of the joint. The muscles included are the traps (upper, middle, lower), rhomboids, rotator cuff, and Lats.

Instructions:

I’s lay on a stability ball face down.

Chest Stretch

Stretching the chest using a doorframe can be a simple yet effective method to release tension and increase flexibility. This doorway stretch targets the chest muscles, shoulders, and promotes a sense of openness and mobility in the chest region. By incorporating this stretch into your routine with consistency, you can also improve posture and alleviate upper body stiffness.

Pushup Plus

To perform a pushup plus, follow these simplified steps:
1. Starting Position: Begin by assuming a plank position with your hands directly under your shoulders, fingers spread for stability. Your body should be in a straight line, from head to heels.
2. Lowering Phase: Slowly lower your body towards the ground by bending your arms, just like in a regular pushup. Focus on keeping your core engaged and your body aligned throughout the movement.
3. Lowest Point: Once you reach the lowest point, pause briefly before moving on to the next step.
4. Pushing Back Up: Push back up by extending your arms fully. As you do this, actively push your shoulder blades apart, which will cause the upper part of your back to round slightly.
5. Activating the Serratus Anterior: The additional movement of protracting your shoulder blades in step 4 engages the serratus anterior muscles. This engagement gives you a more comprehensive chest and shoulder workout, helping you build strength and stability.
6. Maintaining Proper Form: Throughout the exercise, it is essential to maintain proper form. This includes engaging your core muscles to stabilize your body and keeping your body aligned from head to heels.
By simplifying the instructions for the pushup plus, you can easily follow the steps, ensuring you perform the exercise correctly and effectively.