Shoulders

Safeguard Your Shoulders

Protect your shoulders and elbows from overuse injuries.

EXERCISES NOTES
1

foam roll – mid to upper back

Sets: 1

1. Lie face up on the ground with a foam roll under your mid back and your hands supporting your head.
2. Lift your butt off the ground so that your weight is supported by your feet and the foam roll.
3. Roll from the middle of your back to your shoulders.
4. Spend more time rolling on any sore spots you find.
5. Continue for the remainder of the set.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

2

foam roll – latissmus dorsi

Sets: 1

1. Lie on your side with a foam roll under your armpit.
2. Roll along your side to your lower back and back up to your armpit.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for before repeating on the opposite side.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging the side of your back.

3

ys – bent over

Sets: 2
Reps: 8

1. Stand bent over at the waist with your back flat, chest up, and arms hanging beneath your shoulders.
2. Glide your shoulder blades back and down, then raise your arms over your head to form a Y.
3. Reverse direction and return to the starting position.
4. Continue for the remainder of the set.

Be sure to: Keep your thumbs up and initiate the movement with your shoulder blades, not your arms.

You should feel it: Working your shoulders and upper and lower back.

4

ts – bent over

Sets: 2
Reps: 8

1. Stand bent over at the waist with your back flat, chest up, arms hanging beneath your shoulders, and palms forward.
2. Glide your shoulder blades back and down, then raise your arms out to your sides to form a T.
3. Reverse direction and return to the starting position.

Be sure to: Initiate the movement with your shoulder blades, not your arms.

You should feel it: Working your shoulders and upper back.

5

ws – bent over

Sets: 2
Reps: 8

1. Stand bent over at the waist with your back flat, chest up, and your elbows in towards your ribs.
2. Keeping your elbows at your sides, rotate your arms toward the ceiling, squeezing your shoulder blades together to form a W.
3. Reverse directions to return to the starting position.
4. Continue for the remainder of the set.

Be sure to: Initiate the movement with your shoulder blades, not your arms.

You should feel it: Working your shoulders and upper back.

6

shoulder external rotation – standing cable at 30

Sets: 2

1. Attach a handle to the middle pulley of a cable machine. Stand tall with your side to the machine.
2. Grab the handle and hold it in front of you with your outside arm, so that your elbow is bent 90 degrees and 4 inches away from your side.
3. Keeping your torso and elbow still, rotate your hand away from the machine.
4. Slowly return your hand to the starting position.
5. Complete the set on one side before repeating with the other arm.

Be sure to: Keep your elbow bent as you rotate your arm.

You should feel it: Working the back of your shoulders.

7

shoulder depression – seated (time)

Sets: 2

1. Sit upright on floor with arms straight and fists on floor under shoulders.
2. Press fists through floor, lifting your hips off the ground a couple of inches.
3. Hold position for prescribed amount of time.

Be sure to: Keep chest up and shoulder blades back throughout movement. Keep arms straight. Movement can also be performed sitting on the edge of a bench or chair.

You should feel it: Working your shoulders.

8

sidelying shoulder stretch

Sets: 1

1. Lie on your side with your bottom arm perpendicular to your torso and your elbow bent 90 degrees.
2. Rotate your hand toward the ground as far as possible. Using your other hand to assist, gently press your hand farther and hold for 2 seconds.
3. Relax and return to the starting position.
4. Complete the set with one arm before repeating with the other arm.

Be sure to: Gradually increase your range of motion.

You should feel it: Stretching your back and the shoulder closest to the ground.

9

reach, roll and lift (stability ball)

Sets: 1

1. Sit on your heels with your arms straight and the backs of your hands on a stability ball.
2. Roll the ball forward while keeping your hips back as your chest drops toward the floor. Hold for 2 seconds.
3. Relax and return to the starting position.
4. Continue for the remainder of the set.

Be sure to: Exhale as you roll the ball forward.

You should feel it: Stretching your upper back and shoulders.