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, Master Trainer at NYSC Wall Street www.trainercary.com 917.603.3813

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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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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 ...
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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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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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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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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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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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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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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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Created By CARY RAFFLE

Exercise Physiologist, Personal Trainer

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.