Scapula Stabilizing – 1 . Kaitlyn Physio
– 2 exercises to focus on stability and control. It is important to target both the rotator cuff muscles, and the scapular stabilizers
1️⃣ Med Ball Push Ups: read instructions on the right side of the video; 2-3 sets x 8-12 reps per side
2️⃣ Wall ABC’s: read the instructions on the right side of the video
Scapula Stabilizing .
1️⃣ Shoulder Step-Ups: read the instructions on the right side of the video; 3 sets x 10-12
2️⃣ Plank + Shoulder Taps: read instructions on the right side of the video; 3 sets x 10-12
3️⃣ Banded Stability Plank: read the instructions on the right side of the video; 2-3 sets of a time that is achievable for you!
Rotator Cuff Stabilizing – DB/KB March .
1️⃣ Level 1– elbow and shoulder flexed to 90 degrees, kettlebell resting on outside of wrist. Maintain position throughout
2️⃣ Level 2 – alternate kettlebell position to increase difficulty. Shoulder and elbow remain flexed at 90 degrees
3️⃣ Level 3 – arm straight overhead, kettlebell position can vary (both options shown in level 1 and 2)
Rotator Cuff Stabilizing – DB/KB Step-up.
1️⃣ Level 1 RC KB Step Ups: ensure that you maintain a 90/90 position at the shoulder and elbow.
2️⃣ Level 2 RC KB Step Ups: reverse the KB grip to further challenge the rotator cuff in the 90/90 positions.
3️⃣ Level 3 RC KB Step Ups: now focusing more on overhead stability. Keep the arm straight up, do not allow it to fall out to the side
4️⃣ Level 4 RC KB Step Ups: this is the hardest of all 4 – try to maintain the arm straight overhead with the KB bottoms up.