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The content below is not meant to replace assessments and diagnoses from trained medical professionals. The content being shared is a visual resource that compliments custom home programs created by certified athletic therapist, Melissa Deonaraine CAT(C), for patients whom she has physically assessed and treated in clinic. Always check with your medical provider before trying content found on the internet is safe for you to try.
Disclaimer
Shoulder
Supported Floor Shoulder Exercises
We all have long demanding days that can make it difficult to be motivated to fit exercise into your daily routines. What's nice about this rotator cuff exercise is that it doesn't involve a lot of movement, don't require equipment, and can be performed even while traveling. The best part is that your shoulders are stabilized the entire time while removing any possible issue from your posture that may compromise your technique.
Shoulder Flexion Tubing Exercise
Athletic therapists usually don't have much down time working with teams depending on where they're at during the team's season. Your body goes through 3 stages of healing following an injury. It's our job to know these healing processes so we can push the athlete's limits while still allowing the healing process to happen. Not all injuries feel the same so don't expect athletic therapists to be magicians. Trust and work together with your athletic therapist to reduce your recovery time.
What does all of that have to do with this exercise? Plenty. Floor exercises allows the patient to strengthen their shoulders while maintaining scapular stabilization.
Scapular Retractions
If you're not sure where to start with strengthening your shoulders, this exercise is a good place to start to create a foundation. Many people skip that step which leads to issues later on because they're depending on multiple muscle groups to activate instead of training your body to target and isolate structures.
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I'm doing this exercise seated on an exercise to double dip by adding an element of balance and proprioception to activate my core.
Bent Over Rows Seated on Exercise Ball
To get the most out your rehab and fitness programs, focus on your body positioning and technique. I like adding exercise balls to exercises for a challenge since that simple piece of equipment will catch you cheating during your exercise. For example, if you're seated too forward on the exercise ball, you'll feel unstable.
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Seated Shoulder External Rotation
I know you can swing your arms like you're doing the funky chicken dance. That doesn't mean that you're performing this exercise properly to achieve the gains you were expecting.
Having proper posture can also improve the results of your hard work along with some nice definition in your muscles. Look at your shoulders in the mirror while performing this exercise. See if you can observe your shoulders lowering down from this exercise.
Easy exercise to do while you're not moving in traffic at a red light.
Theraband Flexbar - Lats & Traps
​Never judge a book by its' cover, including the Theraband Flexbar. Keep in mind that the Flexbar and equivalent devices have ranges of resistance so make sure you use the device most appropriate for your body.
Standing Shoulder Extension with Tubing
Exercise tubing is one of the simplest pieces of fitness equipment you can use for injury recovery or general fitness. If If you're interested in maintaining your fitness while traveling, this lightweight and compact exercise equipment is ideal.
Keep exercise tubing and exercise banding away from natural sunlight since it causes the material to break down.
Biceps Strengthening
Many folks are anxious to get back to their "normal" following an injury. Here's the thing, if you perform exercises that are too advanced for your current capabilities then you'll likely re-injure that area again. This is why your athletic therapist will select exercises appropriate and beneficial for speeding up your injury recovery. "Basic" or simpler exercises may feel less exciting or challenging. Exercises that help target and isolate specific structures will make it easier to take on challenging exercise progressions because your body knows what to do by using the correct muscle(s) to perform the exercise.
Beginners
Advanced
Overhead Triceps Extension
This exercise is good for individuals who aren't able to perform triceps dips, where you're required to place your body weight on your arms.
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Remember that elbow positioning is the key when executing shoulder exercises. If your elbows are pointing to the sides, then the head of the humerus is pinching the cartilage in your shoulder socket.
Rotator Cuff Exercise: Scaptions
This is a challenging exercise that it's best to start off without any weights. This exercise is hard and you'll feel a burn in your shoulders.
Shoulder Flies
Core strength is import for functionality. Weak abdominal muscles can lead to having poor posture, for more videos on abdominal crunch variations, check out Melissa's YouTube channel. Click subscribe to get the latest updates and videos
Beginners
Advanced
Wall Ball Alphabets for Scapular Stabilization
I'm using the Roman alphabet for this exercise but you're more than welcome to use the alphabet from another language like hiragana (Japanese). It make take you longer to complete but boy will you get a workout spelling the characters from that alphabet!
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Besides having fun with alphabets, this exercise adds an element of proprioception to your rehab program.
Push-Ups
​These are not your average push-ups but you'll still be able to strengthen your upper body even if it's not full weight bearing on the ground. A bonus from this wall version, you'll definitely feel your abdominal muscles working the entire time but not fatigue as quickly as a plank position on the ground.
Beginners
Advanced
Kettle Bells
Kettle bells come in many shapes and sizes. What's unique about kettle bells is that it adds instability to a free weight due to the heavy bottom and slim top which means that you want to have strong wrists, strong hand grip, good body awareness and positioning before attempting kettle bell exercises. Make sure that you've got plenty of space to perform exercises using kettle bells if you're planning on swinging kettle bells.