Shoulder Rehab A
A1: Scapular Circles
3 x 60s of work
Start with depression and protraction and slowly try to get into more and more elevation and retraction. Don’t push into any pain, but do not shy away from trying to slowly expand the movement.
A2: Thoracic CARs
3 x 60s of work
Level 1: Flexion and extension
Level 2: Flex, side-bend, extension, side-bend, flexion
Level 3: Add in some twisting now too!
Don’t worry about being too strict here - just get the upper back moving as much as possible.
B1: Standing Thumb Down Scaption Raises
3 x 60s of work
Play with different angles of lifting the hands. Keep thumb pointed down. The normal goal of this exercise is to have the arm at 45 degrees - so that should be your ideal position. But explore all angles!
B2: Hands down Tides (forward-back)
3 x 60s
The focus here is on the spine, not the scapulars! Try to push the chest as far forward, then pull as far back as possible. Start with hands low and raise as much as possible.
