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Upper Extremity Corrective Exercise Program - Shoulders, Neck, Rotator Cuff

By Cary Raffle, MS Exercise Science and Health Promotion, Certified Personal Trainer, Certified Orthopedic Exercise Specialist, www.trainercary.com 917.603.3813

Exercises NOTES
1

trigger point - rotator cuff (ball)

1. Lie on your side and place a trigger ball (tennis ball, for example) under your shoulder with your bottom upper arm on the ground in front of you and your elbow bent straight up to 90 degrees.
2. Adjust the position of the ball until you find a sore spot.
3. Holding pressure on this spot, rotate your bottom arm towards the ground, providing gentle assistance with your opposite hand.
4. Relax and return to the starting position.
5. Re-adjust your position on the ball and repeat the movement on any other sore spots you find.
6. Complete the set on one side before repeating on the other side.

Be sure to: Maintain pressure on the ball throughout the set.

You should feel it: Releasing tension in your shoulder.

2

trigger point - neck (double ball)

1. Lie on your back with your hips and knees bent, with a double tennis ball just below the base of your head.
2. Adjust your position on the ball until you find a sore spot.
3. Hold on the spot and slowly nod your head up and down.
4. Continue for the remainder of the set.

Be sure to: The nodding movement of your head should be very small.

You should feel it: Releasing tension in your neck.

3

trigger point - thoracic spine

1. Lie on your back with a double trigger ball (two tennis balls taped together) under your spine, just above your lower back. Place your hands behind your head.
2. Perform3 crunches.
3. Raise your arms straight up over your chest, and then reach one arm overhead in an arc.
4. Return to the starting position and repeat with the other arm.
5. Continue alternating for3 repetitions with each arm.
6. Move the double trigger ball up your spine 1 to2 inches and repeat the crunches and arm reaches.
7. Continue moving the double trigger ball up your spine until it is just above your shoulders blades and below the base of your neck.

Be sure to: Take your time with each repetition, exhaling as you reach overhead.

You should feel it: Releasing tension in your middle to upper back.

4

foam roll - latissmus dorsi

1. Lie on your side with a foam roll under your armpit.
2. Roll along your side to your lower back and back up to your armpit.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for before repeating on the opposite side.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging the side of your back.

5

foam roll - pec major

1. Lie facedown with a foam roll under one side of your chest.
2. Roll along one side of your upper chest.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for before repeating on the opposite side.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging your chest.

6

One Arm Lat Stretch with Ball

The one arm lat stretch on the stability ball is a great exercise for creating length through the lat, as well as teaching you to control your lumbopelvic region with your abdominals. Because the lats attach on the low back as tension increases here, extension might also increase. So keep your abdominals tight, almost like a posterior tilt, to keep your lumbar spine neutral. Put the arm out on the ball with the elbow extended. You will be supinated and externally rotated, which will start the lat on a stretch already. From here, bend your left elbow, lower your chest parallel to the floor and increase the length through the lat. Keep yourself square to the floor. Once you have achieved the maximal stretch you want to get here, you can roll the ball across your face in the direction that further creates more separation. If you want increase it a little bit more, hold this for about 30 to 45 seconds and then reverse it on the opposite arm.

7

Neck Stretch

8

Chest Stretch Against Wall

9

Rhomboid Exercise

10

shoulder external rotation - standing cable at 30

1. Attach a handle to the middle pulley of a cable machine. Stand tall with your side to the machine.
2. Grab the handle and hold it in front of you with your outside arm, so that your elbow is bent 90 degrees and 4 inches away from your side.
3. Keeping your torso and elbow still, rotate your hand away from the machine.
4. Slowly return your hand to the starting position.
5. Complete the set on one side before repeating with the other arm.

Be sure to: Keep your elbow bent as you rotate your arm.

You should feel it: Working the back of your shoulders.

11

shoulder internal rotation - standing cable at 30

1. Attach a handle to the middle pulley of a cable machine, and stand with your side to the machine.
2. Grab the handle and hold it in front of you with your inside arm and your elbow bent to 90 degrees and 4 inches away from your side.
3. Keeping your torso and elbow still, rotate your hand toward your belly button.
4. Return to the starting position.
5. Complete the set on one side before repeating on the opposite side.

Be sure to: Do not turn your body or straighten your elbow as your arm moves.

You should feel it: Working the back of your shoulder.

12

shoulder depression - seated (reps)

REVERSE SHRUGS
1. Sit upright on floor with arms straight and fists on floor under shoulders.
2. Press fists through floor, lifting your hips off the ground a couple of inches.
3. Return to start position and repeat the prescribed number of repetitions.
DO THESE SLOWLY - ESPECIALLY LOWER THE BODY SLOWLY

Be sure to: Keep chest up and shoulder blades back throughout movement. Keep arms straight. Movement can also be performed sitting on the edge of a bench or chair.

You should feel it: Working your shoulders and lower down the back

13

Reverse Pec Deck Machine

REVERSE FLY Keep shoulders down and back and chest out

14

Plank

TIP: Draw belly button to back while standing, before getting down into plank position