These videos showcase how you can come back from a nagging shoulder injury, elbow or wrist pain. The videos explain which rehab exercise are best for which stage you are in during your injury recovery. If you are recovering from a shoulder injury try the exercises for the shoulder, or shoulder stretches.
Scapular control is crucial to overall health of the shoulder. This video looks at scapula pushups, snow angels, scapula setting, Y's, T's, and W's to help strengthen the muscles that surround the scapula.
When trying to gain shoulder ROM especially after injury, active assisted exercises are a great place to start as they allow us to work through the ROM without activation of the muscles. We look at shoulder flexion, abduction, internal and external rotation with a dowel. We then look at shoulder circumduction to increase overall shoulder ROM, and two exercises to increase shoulder internal rotation (IR with a towel and the sleeper stretch.)
Isometrics are a great way to begin strengthening the shoulder again after injury. By activating different muscles around the shoulder without actually moving the arm, we strengthen without aggravating a previous injury. The exercises we cover include isometric shoulder flexion, abduction, horizontal abduction and adduction, and external and interal rotation.
This video looks at strengthening the shoulder in multiple different ranges (flexion, extension, abduction, horizontal abduction and adduction, internal and external rotation both at 0 and 90 degrees) as well as multiplane movements we call drawing the sword and picking the apple. These can be done with bands, a cable machine, or free weights.
An important part of rehab, perturbations require stabilization by all the muscles surrounding the shoulder joint, as well as challenging the mechanoreceptors to know where the arm is in space. Retraining the stabilizers and mechanoreceptors will prevent future shoulder injuries from occurring. We cover the folllowing exercises: thread the needle, ball bounces on wall, updowns on bosu ball, woblle board taps, parter assisted shoulder perturbations, and shoulder slides.
This video reviews bear hugs, overhead press with band, push up plus with band, snow angels on roller with weight, and standing shoulder CARS with scapula stabilization.
Ready to increase your shoulder flexibility? This video covers the stop sign stretch, pec and bicep stretch on the wall, using a lacrosse ball along the medial border of the scapula to stretch the pec, using a lacrosse ball to roll the pec, bicep, and upper trap, and a fascial stretch for the chest and arm.
This video covers around the worlds (or halos), weighted flexion and abduction, standing rows, high pulls, overhead press, and farmer's walk.
Take your shoulder perturbation exercises to the next level! In this video we review walking lunges with overhead weight, exercise ball rollouts, and partner perturbations specific to your sport.
In this video, Jenna takes us through the role of the scapula as well as some exercises that can be done to help strengthen and stretch the muscles that surround the scapula.