Shoulder Rehab A
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A1: Scapular push-ups - on the floor
2 x 30-60s of work
Give me as much expression of the scapulars as possible!!
A2: Scapular rows - on rings
2 x 30-60s
Start at a nice angle for the shoulders - as you get more confident you can also start to have the body at more of an incline (hands closer to being overhead)
B1: Iso ramping arm raises
3 x 60s of work
C1: Sleeper Passive or Sleeper Reps
1-2 x 90s work each side or 10-15 reps
Passive: Find the stretch, being very conscious of how it feels in the AC joint. If it’s ok perform a isometric contraction pushing the working arm up into the support arm - 50-60% for 10s.
Reps: very light weight for reps moving from internal to external.