For Your Shoulders

Upright Row

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • Sit with one end of the band firmly under each thigh, and a loop up in the middle.
  • Grab the loop with your palms facing down.
  • Slowly pull the band along your body up to your chin.
  • If the resistance is too high, free more of the band up from under your leg.
 

Scaption

Sets: 2
Reps: 10
Hold: 4-10sec
Rest: 30sec
4x PER WEEK

  • Standing, bring one arm 30° in front of the body and turn your thumb upwards.
  • Raise your arm up to shoulder level, keeping arm straight.
  • Stand tall and keep your shoulder blade down and back throughout motion.
  • Hold, return to start position and repeat.
 

Scap. Retract. Prone 90/90

Sets: 2
Reps: 10
Hold: 4-10sec
Rest: 30sec
4x PER WEEK

  • Lying on your stomach, place a towl under your pelvis.
  • Place arms out to the sides with your elbows bent 90°.
  • Raise your arms up off the floor, squeezing between the shoulder blades.
  • Avoid shrugging your shoulders.
 

Seated Row

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • Sit, holding the band at chest level in front of you.
  • Keep elbows slightly bent, underhand grip, with hands close together.
  • Pull your hands apart bringing the band toward your stomach.
  • Hug your body with your elbows as you bring your arms back.
  • Again, the key is to squeeze through your mid back.
 

Serratus Punch — Bilat

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • Wrap the tubing around your back and hold it straight out in front with your palms down and your elbows slightly bent.
  • Straighten your elbows and reach straight forward (protraction) pulling the tubing.
  • Repeat.
 

This content was originally published by the Ontario Chiropractic Association.

Kevin Kraemerexercises, stretches