Arm and Shoulder Care Routine

Reps/Weight:
CLICK HERE TO WATCH VIDEO DEMOS OF THE EXERCISES BELOW
Exercise Sets/Reps Rest/Tempo
A. LB Trap and RC Release 1 45secs+ per side no rest Slow/Pause
^Place an LB of SB (soft ball) on your traps between your scapula (shoulder blade) and spine.
Push your heels into the ground and elevate your hips to increase the amount of pressure
you are placing into the ball. Place your arm that is on the same side as the ball across your
body and slowly reach your arm up and laterally across your body increasing the pressure
into the ball if an LB is too intense then use a SB
B. Lats Static Release 1 45secs+ per side no rest Slow/Pause
^Place the FR or SB (soft ball) on the side of your torso and slowly roll from the base of
your rib cage up to the top of your arm pit searching for sore spots, when you find a sore
spot pause and push into the FR/SB until you feel like the tissue has released
C. Pec Release Internal Rotation 1 45secs+ per side no rest Slow/Pause
^Laying face down, place your arm behind your body on the same side as the LB. The ball
should be positioned over your pec minor, which is the area where your chest meets your
shoulder. if an LB is too intense then use a SB
D. Side-Lying Windmill 1 8 per side no rest Slow
^watch video demo here: https://www.youtube.com/watch?v=RX21NOL61OE
^lay on your side with your top leg at a 90 degree angle and resting on a foam roller,
slowly rotate your arm around your body feeling the stretch in your chest, shoulders,
and thoracic spine (mid-back), your eyes follow your hand and try to keep your upper
leg on the foam roller, watch video demo closely
E. Forearm Wall Slides at 130 Degrees 1 12 25s Slow
^have one foot slightly forward, your arms travel up the wall in a Y position at the top
pull your arms off the wall and then pull your should blades down and back,
then release your shoulder blades and place your arms back onto the wall and slide back
down into your starting position
F1. External Rotation (you could use a band instead of a cable) 3 8 per side 30s Slow
^watch video demo here: https://www.youtube.com/watch?v=QqkErY_Z2Dg
^you can either use a band or a cable, go relatively light and really focus on technique,
^the rotation happening at the shoulder joint, you should feel the tension in the back
of your shoulder and NOT in the front of your shoulder
F2. Banded Star Drill 3 4 30s Medium
^1 horizontal pull apart and 1 angular pull apart in each direction= 1 rep
^ perform 4 total reps
F3. 1 Arm Bottoms Up Carry 3 30secs per side 30s Stabilize
^hold onto either Kettlebell with the bottom facing up or a dumbbell,
your elbow should be set slightly lower than your shoulder, walk for
30secs per side, you should feel like you are constantly having to
stabilize at the shoulder joint

Notes:

This routine is designed to help improve shoulder stability, mobility, and strength. Ideally perform this routine three times
per week. This routine will significantly help improve the health of your shoulders.

If you have a lower body workout, you can perform the exercises in this routine during your rest periods.

If you have been experiencing ongoing shoulder pain you should get it checked out by a qualified therapist.
If you feel pain while performing any of the movements then STOP performing the exercise.