Appearance
Shoulder Maintenance
Shoulder Combo on Foam Roller
Shoulder Press-Up with Circle 1 x 12 reps
Shoulder Press-Up with Rotation 1 x 12 reps
Chicken Wings 1 x 12 reps
Open and Close at Stomach 1 x 12 reps
Shoulder Press-Up 1 x 12 reps
Shoulder Press-Up to Overhead Stretch 1 x 12 reps
90 Degree Elbow Circles 1 x 12 reps
Shoulder Snow Angels 1 x 12 reps
Robot Range of Motion Exercise 1 x 12 reps
Shoulder PNF on Foam Roller 1 x 12 reps es
Reverse Shoulder PNF on Foam Roller 1 x 12 reps es
Large Shoulder T-Circles 1 x 12 reps
Small Shoulder T-Circles 1 x 12 reps
Straight Elbow Circles 1 x 12 reps
Prayers to Overhead Stretch 1 x 12 reps
Prayers to Overhead Stretch to Snow Angel 1 x 12 reps
Shoulder Rotator Stretch with Foam Roller 1 x 22 seconds es
Shoulder Stretches
Deltoid Stretch 1 x 30 seconds es
Pectoralis Stretch 1 x 30 seconds
Biceps and Pectoralis Stretch 1 x 30 seconds
Levator Scapulae Stretch 1 x 30 seconds es
Shoulder Foam Rolling
Lat Tendon Foam Rolling 1 x 30 seconds es
Teres Minor Foam Rolling 1 x 30 seconds es
Active Lat Foam Rolling 1 x 30 seconds es
Rhomboid Foam Rolling 1 x 30 seconds es
Pec Tendon Foam Rolling 1 x 30 seconds es
Shoulder Strengthening Exercises
Seated Sagittal Shoulder Rotators 1 x 16 reps es
Seated Frontal Shoulder Rotators 1 x 16 reps es
Standing Bent-Arm Shoulder Rotators with ABD 1 x 16 reps es
Standing Shoulder PNFs with ABD 1 x 16 reps es
Standing Bent-Arm Shoulder Rotators with ADD 1 x 16 reps es
Standing Triceps Pull-Down with Palm Down 1 x 12 reps
Standing Rhomboid Cable Pulls 1 x 12 reps
Standing Triceps Pull-Down with Palm Up 1 x 12 reps
Standing Rhomboid Cable Pulls 1 x 12 reps
Alternating Single Arm Lat Cable Pull 1 x 16 reps total
Standing Double Arm Cable Row 1 x 16 reps
Playground Ball Shoulder Warm-Up
Forward Ball Circles Ball Against Wall 1 x 16 reps es
Lateral Ball Circles Against Wall 1 x 16 reps es
Forward Ball Roll-Ups to Lat Stretch 1 x 3 reps es