Day 311- Sidelying Rotator Cuff with Elbow Extension with Theraband

This exercise adds the resistance of the theraband to this shoulder stability exercise.

To do this exercise you will need a mat and a theraband.  Start by lying on your side with your knees bent.  Place the theraband on the ground in front of you and secure one end of it with a weighted object.  Grab the other end with your top arm.  Inhale into the back of your ribs and then exhale as you rotate your arm outward and lengthen your elbow.  Inhale as you release and then exhale to repeat.  Complete 8-10 repetitions.

Things to think about

As with any sidelying shoulder exercise you want to be sure that your shoulder girdle is organized and that your head and neck are safe.  Be sure that your arm bone is congruent with the shoulder socket. 

Imagine the tissues of your shoulder sucking your arm bone into the shoulder socket.

Day 310- Sidelying Rotator Cuff with Elbow Extension with Weight

This exercise adds additional resistance to strengthen the rotator cuff.

To do this exercise  you will need a mat and a small weight.  Start by lying on your side with your knees bent you can use your bottom arm to support your head and neck.  Place your top elbow on your ribcage with your forearm reaching out in front of it.  Inhale into the back of the ribcage and then exhale as you rotate your upper arm outward and extend the elbow so that the arm reaches for the ceiling.  Inhale as you first bend the elbow and then fold the arm forward.  Repeat 8-10 times. 

Things to think about

Maintaining shoulder stability is key for this exercise.  As you straighten the arm imagine connecting the arm bone even deeper into the socket.

This is still a sidelying exercise.  Even though we are working the upper body, you want to be sure that you are lengthening your spine in every possible way.

Day 309- Side Lying Rotator Cuff with Elbow Extension

This exercise continues working on opening the shoulders to improve posture through balanced strength around the shoulder girdle. 

To do this exercise you will need a mat.  Start by lying on your side with your legs bent.  Be sure to keep your pelvis, ribs, shoulders and hips in line.  Place your top arm on your ribcage with your elbow bent.  Inhale into the back of your ribs and exhale as you first externally rotate your arm and then once your fingertips are pointing to the ceiling then continue exhaling as you reach your fingertips to the ceiling even more as your straighten.  Inhale as you bend your elbow keeping your fingertips pointing to the ceiling and then lower your forearm.  Repeat 8-10 times.

Things to think about

How wide can your collarbone be? Is your shoulder rolling forward? Is your neck supported?  These are all questions that you can ask yourself to be sure that you are aligning your body properly.  In this exercise the proper alignment and organization of the head, neck, and shoulders is what will make the shoulder move with the most efficiency. 

Wiggle your fingers when you are reaching your hand toward the ceiling.  This can help you find the most length across the front of your chest.

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 307- Side Lying Rotator Cuff

This exercise is a postural exercise that can help open the shoulders.

To do this exercise you will need a mat.  Start by lying on your side with your knees bent.  Be sure that your hips, ribs, shoulders, and head are in line with each other.  Place your top elbow and your top ribcage.  Inhale into the back of the ribs and then exhale as you rotate the top arm outward so that your fingertips point to the ceiling.  Inhale as you return to center and then exhale and repeat.  Continue repeating this exercise 8-10 times.

Things to think about

When you are side lying be sure that your shoulders are stacked and that your neck is long.  It is okay to support your head with your bottom arm. 

Also be sure that your elbow is stay in the same place in space as the upper arm rotates in the shoulder socket.  Be sure that your collarbones are wide and you shoulder blades are strong.

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.