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

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trigger point - rotator cuff (ball)

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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. A...

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trigger point - neck (double ball)

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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 ...

3

trigger point - thoracic spine

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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 ar...

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foam roll - latissmus dorsi

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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 se...

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foam roll - pec major

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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 be...

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One Arm Lat Stretch with Ball

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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...

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Neck Stretch

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Chest Stretch Against Wall

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Rhomboid Exercise

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10

shoulder external rotation - standing cable at 30

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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 ...

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shoulder internal rotation - standing cable at 30

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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 degr...

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shoulder depression - seated (reps)

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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 p...

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Reverse Pec Deck Machine

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REVERSE FLY Keep shoulders down and back and chest out

14

Plank

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