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Sleeper's Stretch for the Posterior Shoulder
This stretch targets the posterior shoulder capsule and rotator cuff, helping to improve shoulder mobility and reduce tightness.
Serratus Anterior Strengthening
This exercise targets the serratus anterior to improve shoulder stability, scapular control, and upper body strength, while maintaining a neutral posture.
Banded External Rotation and Shoulder Press
This exercise is designed to strengthen the rotator cuff, particularly the infraspinatus and teres minor muscles, which are crucial for shoulder stability. It also targets the deltoids, upper trapezius, and triceps while also engaging core stability.
Scapular Stability Exercise
To strengthen the scapular stabilizers, improve posture, and support shoulder function.
Shoulder Mobility Warm-up
To improve shoulder mobility, warm up rotator cuff and scapular stabilizers, and promote postural activation.
Infraspinatus Strengthening Exercise
This exercise targets the infraspinatus, one of the key rotator cuff muscles responsible for external rotation of the shoulder. Strengthening this muscle supports shoulder stability, reduces injury risk, and enhances overall upper body control.
Shoulder Gapping
This shoulder mobility drill improves joint space, supports capsular health, and enhances rotational mobility in the shoulder.
Shoulder Stability Exercise Routine
This sequence helps strengthen the shoulder stabilizers, improve posture, and enhance overhead pressing mechanics.
Ulnar Nerve Flossing
This exercise helps reduce nerve tension, improve mobility, and alleviate symptoms like numbness, tingling, or discomfort along the ulnar nerve, which runs from the neck down to the hand.
Shoulder CARs (Controlled Articular Rotations)
This exercise helps improve shoulder mobility, joint control, and range of motion by moving the shoulder through its full rotational capacity.
A-Squeezes Exercise
A-Squeezes is an exercise that targets the shoulder stabilizers to improve strength, mobility, and posture, with a standing modification to engage the shoulders and back.
Wall Sit with Arm Slide
Wall Sits with Arm Slides target the legs, core, and shoulder stabilizers, promoting postural endurance and upper-body mobility.
Rhomboid Strengthening (Shoulder Blade squeeze exercise)
Rhomboid Strengthening (Shoulder Blade Squeeze) with Arm Lift in Prone Position targets the rhomboids and upper back muscles to enhance posture and shoulder stability.
Shoulder Swimmers Exercise
Enhance shoulder mobility and improve upper back activation with Shoulder Swimmers in a quadruped position.
Shoulder Mobility with Pectoralis Stretch (Foam Roller Angels)
This exercise is perfect for relieving tight shoulders, improving posture, and stretching the pectoral muscles.
