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Author Topic: Shoulder pain prevention routine  (Read 553 times)
NaturalWonder83
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« on: June 08, 2013, 03:07:04 PM »

Hello
Here's a routine I like to use to prevent shoulder pain/problems.
I hope it can help someone.

Camel Cat x 10
Foam Roller on Lats x 10
Table top legs locked ballistic rotations x 12 per side
Table top legs locked t-spine extension x 12
Chin retractions x 12
Foam Roller TSpine Ext x 10
Lax Ball on subclavius x 1 min
Lax Ball on Infraspinatus x 2 mins
Lax Ball on teres x 2 mins
Levator Scap active stretch on wall x 6
Levator Scap stretch x 30 secs
Suboccipitals stretch x 30 secs
Corner pec minor stretch x 30 secs

Wall slides x 12
Doorway single arm chest stretch x 20 secs
Wall slides x 12
Doorway single arm chest stretch x 20 secs

Foam Roller supine flies, arm lowering, prayer stretches x 8 of each

Reach Roll Lift 2 x 7
Pec Minor Stretch x 30 secs

Lap Pulldown scap retractions 2 x 8

Table top prone I, Y, T   x 30 of each(no rest in between)
Table top prone dumbbell IR 2 x 10
Dumbell ER elbow against knee 2 x 10

PNF Diagonals 2 x 10

Low cable 1 arm rows 3 x 10

Pec Minor Stretch x 30 secs
Levator Scap stretch x 30 secs
Suboccipitals stretch x 30 secs

Half kneeling 1 arm cable row 3x 10

Subscapularis pushups or pushup matrix
Dumbell supine punches 2 x 15
Dumbell rear delt sequence 2 x 15

Doorway single arm chest stretch x 30 secs
QL stretch in doorway x 30 secs
Chin retraction-extension-rotation progressions

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