Day 313- Arm Circles Should Range of Motion with Weight

This exercise adds resistance to a full range of motion in the shoulder socket.

To do this exercise you will need a mat and a small weight (1-3lbs).  Start by lying on your side with your knees bent.  Hold a small weight in your top hand and reach that hand and arm toward the ceiling.  Begin making small circles with the arm, and then gradually allow the range of motion to increase.  After reaching the full range of motion notice which direction you are moving and then reverse directions.

Things to think about

In this exercise you want to find your pain free range of motion.  If perchance there is any pinching in the shoulder decrease the range of motion.

Remember that the collarbone and the shoulder blade are part of this motion too! They work together to keep the shoulder safe.

Day 99- Puppet Arms on Foam Roller

This exercise is intended to stretch the rhomboids and release any shoulder blades that may be stuck.  The log also allows for proprioceptive feedback and massage.

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.  To begin the exercise reach your fingertips towards the ceiling above your chest.  Inhale as the muscles between your shoulder blades stretch, which allows your reaching fingertips to pull the shoulder blades up and away from the log.  Exhale allow the shoulder blades to plop back on the log.  Repeat this 6-8 times. 

Things to think about:

This exercise is called puppet arms because you want to imagine that there are strings attached to your fingertips and that someone else is pulling your shoulder blades away from the log.  Then the strings are cut and this is what causes the shoulder blade plop.