Day 308- Side Lying Rotator Cuff with Weight

This exercise adds resistance to the side lying rotator cuff exercise.

To do this exercise you will need a mat and a 2-5 1b weight.  Start by lying on your side with your knees bent.  Be sure that your hips, ribs, shoulders, and head are lined up with each other.  Grab the weight with your top arm and place the elbow on the ribcage.  Inhale into the back of the ribcage and then exhale as you rotate the upper arm outward to lift the weight.  Inhale as you lower the weight and exhale as you lift it again. Repeat 8-10 times

Things to think about

It is important to keep the shoulders stacked and the collarbone wide.  This exercise is about external rotation, but without organizing the head neck and shoulders the rotator cuff won’t be able to find the most efficient bony rhythms. 

If necessary support your head with a soft ball to make sure that your neck is safe.  

Day 240- Scarecrow with Arms and Elbows

This exercise continues to strengthen the back of the shoulder for postural benefit of the thoracic spine.

To do this exercise you will need a mat.  Start by lying on your belly with your legs lengthened long beneath you.  Place your elbows to the side of the body directly in line with your shoulders, and allow your forearms to be placed at a right angle to the elbows.  Inhale as you press your elbows into the ground to lift your forearms and then exhale as you maintain the angles of your forearms as you lift the elbows.  Inhale place the elbows back to the ground and then exhale as you allow the hands and forearms to release to the floor.  Repeat 6-8 times

Things to think about

Your going to look at the pictures for this exercise and you might say to yourself, “That doesn’t look so hard.”  At least that’s what I said to myself when I was learning this exercise.  You will be surprised by the challenged to the front of your shoulders.

This is a great exercise to do in a different relationship to gravity.  Try it while sitting at you desk.

Day 239- Scarecrow with Just Arms

This exercise is intended to isolate the external rotation of the shoulder in a prone position

To do this exercise you will need a mat.  Start by lying on your belly with your legs lengthened long beneath you.  Place your elbows to the side of the body directly in line with your shoulders and allow your forearms to be placed at a right angle to the elbows.  Inhale to prepare and exhale as you press the elbows into the ground to lift the forearms.  Inhale as you release the forearms to the ground and then repeat 8-15 times.

Things to think about

This exercise strengthens the rotator cuff.  It is important to maintain a safe organization of the head, neck, and shoulders to make this movement as efficient as possible. 

The wrists will try to do the movement of the forearms for you.  Be sure that the wrists are lengthened and inline with the forearms.

Day 230- AH Arms

This exercise isolates the movement of shoulder extension while lying prone

To do this exercise you will need a mat.  Start by lying on your belly with your legs lengthened long beneath you.  Inhale to prepare and then exhale as you slide your shoulder blades down your back and lift your arms into the air.  Inhale as you lower your arms to the ground and then exhale again as you lift your arms. Repeat 8-10 times

Things to think about

When you slide your shoulder blades down your back be sure that you also widen your collarbones.

As you are doing this exercise imagine movement your shoulder blades and collarbones moving around your ribcage.  Imagine fluid movement that is free from the tension of the upper trapezius muscles.