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 340- Kneeling Side Develope

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 306- Sidelying Develop with Squishy Ball Under Hip

This exercise adds a proprioceptive challenge to the sidelying exercise.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball underneath your hip.  Lengthen both legs long beneath you.  Inhale into the back of your ribcage as you rotate your top leg outward at the hip socket and then exhale as you bend the knee and begin sliding the foot up the leg.  Inhale again as you straighten the leg into the air and then exhale as you flex your foot and reach your top heel to your bottom heel.  Repeat 8-10 times.

Things to think about

As you straighten the leg into the air most likely it will not line directly with the pelvis.  To keep the pelvis stacked most people have external rotation that is slightly less than 180 degrees.  Be sure that you are being true to your rotation.

You can always progress this exercise by suspending yourself on your elbow, and work hard to maintain an elongated spine with ease and flow in the leg movement. 

Day 305- Hot Potato with Squishy Ball Under Hip

This exercise adds a proprioceptive challenge to the internal and external rotation of the top hip.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball underneath you bottom hip. Lengthen your legs long beneath you and allow the top leg to float into the air.  Inhale into the back of your ribcage as you internally rotate the top leg and tap your toes on the ground in front of the bottom leg.  Exhale as you lift the top leg, externally rotate at the hip and tap the heel on the ground twice behind the bottom leg.  Repeat this pattern eight to ten times. 

Things to think about

It is important in this exercise to keep the hips stacked one on top of the other.  As you rotate your hip and reach your toe or heel to the chances are that your hips and pelvis with move with the leg.  Work hard to maintain pelvic stability.

You can always suspend your upper body above your elbow to progress this exercise even farther.