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