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 100- Puppet Arms Single on Foam Roller

This exercise works to correct imbalances between the individual shoulders.  It also helps to release tension in between the shoulder blades.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back on the Foam Roller.  The Foam Roller should be parallel to your spine.  Your knees will be bent and your feet will be planted in the ground.  Then reach your fingertips towards the ceiling.  Reach one hand up towards the ceiling and then reach the other.  With each reach feel the muscles between the shoulder blades and the spine get longer.  Allow the shoulders to widen.  Alternate sides as you do this exercise.

Things to think about:

Varying the speed at which you alternate sides in this exercise will vary the feel to the exercise.  If you move very slowly this exercise will feel like individual stretches for the muscles between the shoulder blades.  If you do this exercise quickly then you will feel muscular release due to self massage between your shoulder blades and the log.

Day 98- Elbow Figure 8s on Foam Roller

Day 97-Elbow Circles on Foam Roller

This exercise is intended to increase the range of motion at the shoulder joint.  It addresses movement in the three joints that create shoulder motion.

To do this exercise you will need a mat and a foam roller. Start by lying on your back on the Foam Roller.  The Foam Roller should be parallel to your spine.  Your knees should be bent and your feet should be planted in the ground.  Bend your elbows and touch your fingertips to your shoulders.  Continue breathing as you begin circling your elbows forward, then up and around.  Repeat this motion several times and then reverse direction.

Things to think about:

This movement increases the range of motion at the shoulder joint by loosening all of the muscles around the shoulder blades.  As you are doing this exercise it is important to also notice the movement of the shoulder blade and the collarbone.  Notice the way in which these joints work together to create fuller movement in the shoulder.

Day 96- The W on the Foam Roller

This exercise is intended increase the range of motion at the shoulders by stretching deeper muscles in the chest and creating balance between the front and the back of the shoulder.

To do this exercise you will need a mat and a Foam Roller.  Start by lying on your back on the Foam Roller.  The Foam Roller should be parallel to your spine.  Your knees should be bent and your feet should be planted in the ground.   Your arms shouldbe in a “Y” position, which means that your arms are long along the floor with your hands above your shoulders as if your arms and your spine are making a “Y.” Inhale into the ribs and then exhale as you bend your elbows drawing you’re them towards your ribcage.  Now your arms are making a “W” Inhale as you return to the “Y” and then exhale as you bend your elbows once again.  Repeat 6-8 times

Things to think about:

As you are doing this exercise you may feel a very deep and intense stretch in the chest, but you shouldn’t feel pain in the shoulder joint.  To avoid the pain adjust the range of motion accordingly.

To get the most out of this release it is important to maintain the entire forearm either on the floor or parallel to the floor.  In some instances the body cheats and drops the elbows.  Work hard to keep the elbows even with the hands.

Day 95- Ribs/Arms on Foam Roller

This exercise adds proprioceptive challenges to an exercise that is intended to differentiate the movement of the arms from the movement of the spine and shoulder sockets.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back on the Foam Roller.  The Foam Roller should be parallel to your spine.  Your knees should be bent and your feet should be planted in the ground.  Your hands should be on the ground next to your hips with your palms facing the log.  Inhale into the back of your ribcage as you begin lifting your hands along an arc-like pathway towards the ceiling, and then exhale as you send your arms to the ground behind you.  Inhale again as you begin arcing your arms back towards the ceiling and then exhale as you return your arms to the ground next to your hips.

Things to think about

In general as a person takes the arms to the ground behind the head, the chances are greatest that the ribs might pop away from the log.  At this juncture, using the exhale to maintain the connection of the ribs will allow the arms to move individually

If there is pain in the shoulder then adjust the range of motion to a pain free zone.  As you continue this movement then most likely the range of motion will increase.

Day 94- Snow Angels on Foam Roller

This exercise is intended to increase the range of motion of the shoulder joints by increasing the length in the pectoralis muscles.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back on the foam roller.  The Foam roller should be parallel to your spine.  Your knees should be bent and your feet should be planted into the floor.  Your hands should be on the ground by your hips with your palms facing the floor.  Inhale as you begin sliding your arms along the floor towards your shoulders and then exhale as your arms continue sliding along the floor towards your head.  Take three breaths and then on the last exhale bring your arms down by your sides.  Repeat 6-8 times.

Things to think about:

It is important to keep the fingertips as close to the floor as possible to get the most out of the stretch.  As your arms scoot along the floor it may become impossible to keep them touching the floor.  Use your minds eye and your intention to push the range of motion as much as possible without forcing the joint. 

While you may feel an intense stretching sensation across the front of the chest and in the upper arm, there should be no pain in the shoulder joint or neck.  If there is pain make the range of motion smaller to avoid it.  Gradually as your chest muscles stretch your pain free range of motion will increase.