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Upper Body Stretches

​A circuit of stretches for the upper body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.

Good Morning

​​Low Back strengthening exercise for those who want to increase performance with stabilization and increase strength of hamstrings, glutes and low back musculature.

Quadruped Chin Retraction

An Exercise to Strengthen of the longus colli muscles and to stretch the suboccipitals and muscles between shoulder blades.

Front Plank

Plank progression for core strenghening without compression of the lumbar discs from Dr. Stuart McGill.

Side Plank

​Side Plank- Low back strengthening along the flanks in the Oblique, Quadradus Lumborum, Erector Spinae without causing compression on the Lumbar discs. Recommended by Dr. Stuart McGill

Rotator Cuff Rehabilitation

Exercises for Rotator Cuff stability and strengthening 

Buchberger 12- Day 1

​Shoulder stability exercises after range of motion has been corrected

Buchberger 12- Day 2

​Shoulder stability exercises after range of motion has been corrected

Rib & Mid-Back Stretches

Standing rib stretches & quadraped with arm reach to help with those tight mid back & between the shoulder blades.

Rotator Cuff Rehab

Exercises for Rotator Cuff stability and strengthening

Rows

Row variation for increasing posterior back and shoulder strength and stability

External Rotation

Strengthening exercise for the rotator cuff muscles Infraspinatus and Teres MInor

Band Separates

Band Separates: Increase sterngth and stability of upper back and posterior shoulders. Also good for AC joint separation rehab

Sleeper Stretch

Shoulder internal rotation stretch of rotator cuff muscles with resistance and relaxation.

Wall Angels

Thoracic strengthening exercise and posture rehab.

Isometrics with movement

Isometrics with movement using a medicine ball in flexion and extension.

Cuban Press

Exercise for shoulder strengtheing in the rotator cuff & larger shoulder muscles.

Median Nerve Flossing

Nerve flossing for nerve entrapments and radiculopathies in the upper extremities. 

Sloppy Push-Ups, McKenzie Extensions, Cobras

Disc injury exercise: McKenzie extension, Cobras, Sloppy Push-ups.

Pendulum swings

Pendulum swings/ getting the motion back for those acute shoulder injuries