Shoulder Maintenance

1. Shoulder Combo on Foam Roller

  1. Shoulder Press-Up with Circle 12 reps

  2. Shoulder Press-Up with Rotation 12 reps

  3. Chicken Wings 12 reps

  4. Open and Close at Stomach 12 reps

  5. Shoulder Press-Up 12 reps

  6. Shoulder Press-Up to Overhead Stretch 12 reps

  7. 90 Degree Elbow Circles 12 reps

  8. Shoulder Snow Angels 12 reps

  9. Robot Range of Motion Exercise 12 reps

  10. Shoulder PNF on Foam Roller 12 reps es

  11. Reverse Shoulder PNF on Foam Roller 12 reps es

  12. Large Shoulder T-Circles 12 reps

  13. Small Shoulder T-Circles 12 reps

  14. Straight Elbow Circles 12 reps

  15. Prayers to Overhead Stretch 12 reps

  16. Prayers to Overhead Stretch to Snow Angel 12 reps

  17. Shoulder Rotator Stretch with Foam Roller 22 seconds es

2. Shoulder Stretches

  1. Deltoid Stretch 30 seconds es

  2. Pectoralis Stretch 30 seconds

  3. Biceps and Pectoralis Stretch 30 seconds

  4. Levator Scapulae Stretch 30 seconds es

  5. Lat Tendon Foam Rolling 30 seconds es

  6. Teres Minor Foam Rolling 30 seconds es

  7. Active Lat Foam Rolling 30 seconds es

  8. Rhomboid Foam Rolling 30 seconds es

  9. Pec Tendon Foam Rolling 30 seconds es

3. Shoulder Strengthening Exercises

  1. Seated Sagittal Shoulder Rotators 16 reps es

  2. Seated Frontal Shoulder Rotators 16 reps es

  3. Standing Bent-Arm Shoulder Rotators with ABD 16 reps es

  4. Standing Shoulder PNFs with ABD 16 reps es

  5. Standing Bent-Arm Shoulder Rotators with ADD 16 reps es

  6. Standing Triceps Pull-Down with Palm Down 12 reps

  7. Standing Rhomboid Cable Pulls 12 reps

  8. Standing Triceps Pull-Down with Palm Up 12 reps

  9. Standing Rhomboid Cable Pulls 12 reps

  10. Alternating Single Arm Lat Cable Pull 16 reps total

  11. Standing Double Arm Cable Row 16 reps

4. Playground Ball Shoulder Warm-Up

  1. Forward Ball Circles Ball Against Wall 16 reps es

  2. Lateral Ball Circles Against Wall 16 reps es

  3. Forward Ball Roll-Ups to Lat Stretch 3 reps es